Latest WOD

KTE, Pistols, Handstand Walk for 7/1/2016

It is the first day of July.  The 4th is Monday.  We will have one class that day at 10am.  The WOD will be a team WOD.  Make sure you are signed up so we can make some plans based on the numbers.  The July CrossFit Fundamentals Program will start next Wednesday, the 6th.  Be sure you tell you friends and family who want to start CrossFit.

We found today’s WOD on the CrossFit Mainsight.  Every so often we take of CrossFit HQ’s WODs to make sure we are on track with where CrossFit thinks we should be with Programming.  This WOD popped out as a high skill, but fun WOD.  These are all movements that have been in practice lately.  We have worked on Toes to Bar and Knees to Elbows in the last month.  We start pistol practice this week.  Over the last two or three weeks, we have been getting inverted.

Don’t worry! For those who cannot handstand walk, we will have substitute movements.

CrossFit Alloy WOD for 7/1/2016:

Core:
Plank Hold
4×1 Minute
…30 Seconds Rest between Rounds

MetCon:
AMRAP 20 Minutes:
10 Strict K2E
20 Pistols
30ft Handstand Walk
(*Sub 10 inverted box walks)

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Minutes:
    7 Strict K2E
    16 Pistols
    8 inverted box walks

    Brass:
    AMRAP 20 Minutes:
    7 Hanging Leg Raises
    16 Pistol Progressions
    8 inverted box walks

    Bronze:
    AMRAP 20 Minutes:
    10 Situps
    16 Walking Lunges (each leg)
    8 Inch Worms

  • Avatar joed says:

    First, great to have Jake (Maddigan) back at Industrial Athletics this morning at 6:15 am!!!

    Platinum: 7 rounds plus 10 KTE; all KTE, pistols and handstand walks done unbroken.

    Awesome job, BG & Jake on going Platinum too!