Latest WOD

Holy Side Planks! For 4/29/2016

Whether you call it your core or your trunk, it needs to be solid.  Our abs, obliques, and low back do so much to support everything we do in CrossFit.  Want a better overhead squat?  You need a strong core.  Want to kill some pullups?  You need a strong core.  How about supporting a lot of weight over your head during a push jerk?  You will fail if you core isn’t strong enough to support the weight.  So, today, we are going to help strengthen that core.  Through different side plank exercises, we will work on dynamic movement, static holds, and body awareness.

CrossFit Alloy WOD for 4/29/2016:

Core:
Side Plank, Hip Pop
Side Plank, Star Fish
Side Plank, Captain Morgans

MetCon:
For Time:
18, 15, 12, 9, 6, 3
Front Squats (95/65#)
Bar Facing Burpees

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6:30pm – Olympic Lifting with Greene Barbell Club

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    18, 15, 12, 9, 6, 3
    Front Squats (75/55#)
    Bar Facing Burpees

    Brass:
    For Time:
    18, 15, 12, 9, 6, 3
    Front Squats (65/45#)
    Bar Facing Burpees

    Bronze:
    For Time:
    15, 12, 9, 6, 3
    Front Squats (55/35#)
    Burpees