Latest WOD

Push Jerks for 6/1/2016

June 2016 is HERE!!!  Our June 2016 CrossFit Fundamentals Program will start next Monday.  Be sure you tell your friend and family.

Now that the three months are over we are excited to see how well you did. Please take a few minutes and fill out our 3 Month Goals Feedback Survey. Much appreciated!

Don’t forget that this Saturday is the Industrial Athletics basketball game.  We will be playing at Carnegie Mellon.  Be sure you sign up on the main table so that we may put together teams before Saturday.  Industrial Athletics will be closed Saturday.

CrossFit Alloy WOD for 6/1/2016:

Olympic Lifting Accessory Work:
Push Jerks:
5, 5, 5, 5, 5

MetCon:
For Time:
Row 1000m
50 KB Swings (2/1.5)
50 Toes to Bar
50 KB Sumo Deadlift High Pulls
50 Situps
50 Pistols

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    40 KB Swings (1.5/1)
    40 Toes to Bar
    40 KB Sumo Deadlift High Pulls
    40 Situps
    40 Pistols (progressions)

    Brass:
    For Time:
    Row 1000m
    40 KB Swings (1.25/.75)
    40 Knees to Elbows
    40 KB Sumo Deadlift High Pulls
    40 Situps
    40 Pistol Progressions

    Bronze:
    For Time:
    Row 750m
    35 KB Swings (1/0.5)
    35 Hanging Leg Lifts
    35 KB Sumo Deadlift High Pulls
    35 Situps
    35 Walking Lunges

  • joed says:

    Push Jerk: 155 lbs. x 5 reps (This may be a new PR)

    Steel: 18:20 with strict TTB’s and strict “pistols” (no assistance)