Latest WOD

Handstand Pushups and Squats for 5/17/2016

Don’t forget, this Saturday is Battle in the Burgh, the next local CrossFit Competition.  It will be held at CrossFit Iron City, the Strip.  We have 6 teams competing this year.  Each team consists of either 2 men and 1 woman, or 2 women and 1 man.  It sounds like it is going to be a wild competition.  You may see some of our members testing the WODs during regular class this week.

CrossFit Alloy WOD for 5/17/2016:

Gymnastics:
Tabata Pullups

MetCon:
EMOM 10 Minutes:
Minute 1: 10 HSPU
Minute 2: 10 Front Squats (135/95#)

Mobility:
Foam Roll:
Calves
Hammies
Butt
Low Back
Upper Back

 

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 10 Minutes:
    Minute 1: 8 HSPU (raised Target)
    Minute 2: 8 Front Squats (115/75#)

    Brass:
    EMOM 10 Minutes:
    Minute 1: 8 Piked HSPU
    Minute 2: 8 Front Squats (95/65#)

    Bronze:
    EMOM 10 Minutes:
    Minute 1: 8 DB Shoulder Press (25/15)
    Minute 2: 8 Front Squats (75/55#)