Latest WOD

Overhead Squats for 1/22/2016

By January 21, 20162 Comments

As we said on Monday, we are in the final 3 weeks of our full strength cycle.  We started this week with Deadlifts.  Today, we will be doing overhead squats.

Tomorrow is the self-defense seminar, we can’t wait.  All CrossFit classes will be canceled.

Saturday, February 27th is the Industrial Athletics cooking class at Gaynor’s School or Cooking.  Make sure you sign up.

CrossFit Alloy WOD for 1/22/2016:

Strength:
E2MOM 10 Min:
Overhead Squats
5, 5, 5, 5, 5 (80%)

MetCon:
AMRAP 12 Min:
1 Stair Climb
10 Burpees
30 Double Unders

Post Rounds to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 12 Min:
    1 Stair Climb
    8 Burpees
    20 Double Unders

    Brass:
    AMRAP 12 Min:
    1 Stair Climb
    8 Burpees
    60 Single Unders

    Bronze:
    AMRAP 12 Min:
    1 Stair Climb
    6 Burpees
    50 Single Unders

  • Jimmy C. says:

    Great work out 06:15
    Brass – 6 and the steps
    And of course pull-ups w/ Carrie after.