Latest WOD

Overhead Squats and Box Jumps for 3/8/2016

The CrossFit Open format will be a little different this week.  In years past, we have been successful running the Open WOD on Fridays.  However, with more participants than ever, we need to adjust to accommodate schedules.  As such, we will still program the Open WOD this Friday.  However, we will be converting Saturday classes into an Open Gym from 9am to noon.  It will be run just like a Sunday Open Gym.  Member may come do what they want.  They can perform the Open WOD, work on skills, lift heavy things, or do MetCons.

CrossFit Alloy WOD for 3/8/2016:

Core:
Tabata Superman Holds

MetCon:
4 Rounds for Time:
20 Overhead Squats (115/75)
20 Box Jumps (30/24)

Mobility:
IT Band Stretch on the Box

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    MetCon:
    4 Rounds for Time:
    20 Overhead Squats (95/65)
    20 Box Jumps (30/24)

    Brass:
    MetCon:
    4 Rounds for Time:
    20 Overhead Squats (75/55)
    20 Box Jumps (24/20)

    Bronze:
    MetCon:
    4 Rounds for Time:
    15 Overhead Squats (55/35)
    15 Box Jumps (20/short box)