Latest WOD

Max Effort Push Press for 3/31/2016

It is the last day of March 2016.  Bring on the warm weather so we can run, right?  With that in mind, we will be peppering in more running as the weather warms up.  Be sure to bring layers in case it is a little chilly in the morning and evening classes.

Tomorrow is a really special day for us.  Does anyone know why?

Don’t forget that Sunday is a special WOD.  We will be hosting “PAUL.”  We have invited other boxes and law enforcement.  All are welcome.  We will be starting at 9:30am.

CrossFit Alloy WOD for 3/31/2016:

Stregnth:
Push Press
1, 1, 1, 1, 1

MetCon:
4 Rounds for Time:
10 Burpees
10 Jump Over Boxes (24/20)
10 KB Swings (1.5/1)

Post Weight and Rounds to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    10 Burpees
    10 Jump Over Boxes (24/20)
    10 KB Swings (1.25/0.75)

    Brass:
    4 Rounds for Time:
    8 Burpees
    8 Jump Over Boxes (24/20)
    8 KB Swings (1/0.5)

    Bronze:
    4 Rounds for Time:
    8 Burpees
    8 Jump Over Boxes (20/short box)
    8 KB Swings (0.75/0.25)

  • joed says:

    Push Press: 160 lbs. for 1 rep

    WOD Platinum: 7:00