Latest WOD

Overhead Squats for 2/5/2016

Don’t forget that we will be closed tomorrow.

Today is the last day of our full strength cycle.  We started back in September finding max effort lifts for Back Squats, Shoulder Press, Front Squats, Push Press, Deadlifts, and Overhead Squats at 5, 3, and 1 reps.  We then performed EMOMs for each lift based on percentages of our 1 rep for that lift.  Every 3 weeks, we would take a rest before move to the next set of lifts.  After today, we will take another week off from heavy lifting and then start the cycle over.  Let’s see if we got stronger.

CrossFit Alloy WOD for 2/5/2016:

Stregnth:
E2MOM 10 Min:
Overhead Squats
1, 1, 1, 1, 1, (90%)

MetCon:
With a 7 Min Running Clock, Perform 1 Min of Each:
Squats
Pushups
Box Jumps (20)
Pullups
Wall Balls (20/14)(10/9)
Burpees
Double Unders

Post Reps Completed for Each Movement

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    With a 7 Min Running Clock, Perform 1 Min of Each:
    Squats
    Pushups
    Box Jumps (20)
    Pullups (banded)
    Wall Balls (20/14)(10/9)
    Burpees
    Double Unders

    Brass:
    With a 7 Min Running Clock, Perform 1 Min of Each:
    Squats
    Pushups (knees)
    Box Jumps (20)
    Pullups (Banded)
    Wall Balls (20/14)(10/8)
    Burpees
    Double Unders or Single Unders

    Bronze:
    With a 7 Min Running Clock, Perform 1 Min of Each:
    Squats
    Pushups (knees)
    Box Jumps (20)
    Jumping Pullups
    Wall Balls (14/10)(9/8)
    Burpees
    Single Unders