Latest WOD

More Inversion Practice for 1/19/2016

This Saturday is our self defense seminar.  Make sure you sign up soon.  We will have the final cost once we see the final list.

Last week, we subbed in some inversion practice as skill work.  Some people achieved their first handstand against the wall.  Some started working on a handstand away from the wall.  We even saw some try to start walking on their hands.

It was so popular, we decided to bring it back for a second week.  With inversion practice, the goal is to get comfortable being upside down.  If you have never been upside down, work on wall walks.  No worry being upside down?  Kick up against a wall.  Good having your back against the wall, start to remove your feet from the wall.  If all that is good, start walking on your hands.

CrossFit Alloy WOD for 1/19/2016:

Gymnastics Work:
Inversion Practice for 10 Min
Wall Walks
Handstand Against the Wall
Free Standing
Walking

MetCon:
For Time:
20 Power Snatches (95/65)
20 Box Jumps (24/20)
20 Hang Power Snatches
20 Lateral Box Jumps
20 Hang Squat Snatches
20 Jump Over Boxes

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    15 Power Snatches (95/65)
    15 Box Jumps (24/20)
    15 Hang Power Snatches
    15 Lateral Box Jumps
    15 Hang Squat Snatches
    15 Jump Over Boxes

    Brass:
    For Time:
    15 Power Snatches (75/55)
    15 Box Jumps (24/20)
    15 Hang Power Snatches
    15 Lateral Box Jumps
    15 Hang Squat Snatches
    15 Jump Over Boxes

    Bronze:
    For Time:
    10 Power Snatches (55/35)
    10 Box Jumps (20/short box)
    10 Hang Power Snatches
    10 Lateral Box Jumps
    10 Hang Squat Snatches
    10 Jump Over Boxes