Latest WOD

Pullups, Running, Rowing for 5/19/2016

May is coming to an end.  Oh, no!  That means our 3 month goals are also coming to an end.  Back in March, we all wrote down one or two fitness goals we wanted to achieve over the next 3 month and stuck them to the cork strip above our white board.  Have you achieved your goals?  We see some people have marked theirs off with red marker.  Keep up the achievements.  You have 1 more week.

If you plan to attend Murph on May 30th, please sign up on the main table.  We will be having a cookout afterwards.  All of our cookouts are pot-luck, so make sure you write down what you are bringing.  If you do not plan to stay for the cookout, please sign up on the sheet anyway so that we have an idea of the number of people to expect.

CrossFit Alloy WOD for 5/19/2016:

Gymnastics:
EMOM 10 Min:
Odd: 20 Pushups
Even:  30 Squats

MetCon:
4 Rounds for Time:
20 Pullups
1 Parking Lot Sprint
…Rest 2 Minutes…
500m Row for Time

Post Both Times to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    15 Pullups
    1 Parking Lot Sprint
    …Rest 2 Minutes…
    500m Row for Time

    Brass:
    4 Rounds for Time:
    15 Pullups (Banded)
    1 Parking Lot Sprint
    …Rest 2 Minutes…
    500m Row for Time

    Bronze:
    4 Rounds for Time:
    15 Ring Rows
    1 Parking Lot Sprint
    …Rest 2 Minutes…
    500m Row for Time