Latest WOD

Overhead Squats for 10/27/2015

Today we are starting the next strength cycle.  For the next 3 weeks, we will be working on Overhead Squats and Deadlifts.  We will start with sets of 5, then 3, and finally max effort 1 rep.  For those who struggle with overhead squats, feel free to use these few weeks to work on overhead squats.  Or, if you still want to lift heavy, move to front or back squats.

The CrossFit Alloy WOD for 10/27/2015:

Strength:
Overhread Squats:
5, 5, 5, 5, 5

MetCon:
For Time:
30 Deadlifts (155/105)
30 Ring Dips
30 Wall Balls (20/14)(10/9)
30 Burpees
30 Situps

Post Weight and Time to Comments

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  • Crimlaw says:

    Platinum: As written above.

    Steel:
    For Time:
    20 Deadlifts (135/95)
    20 Ring Dips (May use red band)
    20 Wall Balls (20/14)(10/9)
    20 Burpees
    20 Situps

    Brass:
    For Time:
    20 Deadlifts (115-95/75-65)
    20 Hand Release Pushups (knees)
    20 Wall Balls (20/14)(10/8)
    20 Burpees
    20 Situps

    Bronze:
    For Time:
    20 Deadlifts (75/55)
    20 Pushups (knees)
    20 Wall Balls (14/10)(9/8)
    20 Burpees
    20 Situps