Latest WOD

Hang Squat Clean Thrusters for 9/15/2016

By September 14, 2016One Comment

We have set the date for our annual Halloween Party.  It will be on October 29th at the Chateau Cafe and Cakery.  This is a costume party that you won’t want to miss.  So, make your calendars.  More information to come.

CrossFit Alloy WOD for 9/15/2016:

Core:
4x 1 Min Plank Holds
Rest 1 Min Between

MetCon:
For Time:
21, 18, 15, 12, 9, 6, 3
Hang Squats Clean Thrusters (75/55)
Pullups

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  • Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    18, 15, 12, 9, 6, 3
    Hang Squats Clean Thrusters (75/55)
    Pullups

    Brass:
    For Time:
    18, 15, 12, 9, 6, 3
    Hang Squats Clean Thrusters (75/55)
    Pullups (banded)

    Bronze:
    For Time:
    18, 15, 12, 9, 6, 3
    Hang Squats Clean Thrusters (55/35)
    Ring Rows