Latest WOD

Push Press for 6/7/2016

We are bringing back our strength programming this week.  We took a week off last week to rest our muscles.  This week will also start our summer stregnth cycle and mark the end of our full year of strength.  The summer cycle will see some different heavy lifts that we don’t do on a regular basis.  These lifts will utilize the strength we have already gained, but hit muscles in a slightly different way.

The first movement will be one we have seen before, the Push Press.  However, in the past, we utilized 5 sets of 5 reps as more of a test for stregnth.  For the next month, we will be working sets “Across.”  That means you will be provided a brief time to work up to a heavy weight for that day.  This may or may not be near your actual 5 rep max.  The weight is what is heavy for you for that day.  Then, you will perform 5 sets of 5 reps at that weight.

If you haven’t yet, please fill out our 3 Month Goals Feedback Survey. We want to review the results at the end of this week so get your votes in 🙂

CrossFit Alloy WOD for 6/7/2016:

Strength:
Push Press:
5 Min to find heavy 5 Rep
then . . .
E2MOM 10 Min
5, 5, 5, 5, 5 (across)

MetCon:
5 Rounds for Time:
1 Parking Lot Sprint
30 Pushups

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    1 Parking Lot Sprint
    30 Pushups

    Brass:
    5 Rounds for Time:
    1 Parking Lot Sprint
    20 Pushups (knees)

    Bronze:
    5 Rounds for Time:
    1 Parking Lot Sprint
    15 Pushups (Knees)

  • joed says:

    Push Press: 115 lbs. for 5 reps for 5 rounds

    Platinum Rx: 9:32. Round 5 of push-ups got tough with lactic acid build-up. Happy to complete under 10 minutes.