Latest WOD

Ring Dips and KB Swings for 11/12/2015

By November 11, 20152 Comments

It is max effort deadlift day.  Time to load up the weight and pull that 1 rep.  Make sure you are paying attention to your form.  As we said a couple of weeks ago, when done properly, the deadlift is not a dangerous lift.  However, when the weight starts to get really heavy, a lack of concentration can lead to bad form.  There is no reason to sacrifice form for ego or weight.

Do you have a soup or stew that you love and want to share?  Sign up for the Cold Weather Wellness Seminar on November 21st.  Bring your soup and recipe to share with everyone.

CrossFit Alloy WOD for 11/12/2015:

Strength:
Deadlifts
1, 1, 1, 1, 1, 1, 1
*don’t forget to record your lift, we will be using a percentage of your lift in the near future

MetCon:
4 Rounds for Time:
15 Ring Dips
10 KB Swings (2/1.5)

Cashout:
Foam Roll:
Hips
Quads
Calves
Hamstrings

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    10/6 Ring Dips
    8 KB Swings (1.5/1)

    Brass:
    4 Rounds for Time:
    10 Hand Release Pushups (may use knees)
    8 KB Swings (1/0.75)

    Bronze:
    4 Rounds for Time:
    10 Pushups (may use knees)
    8 KB Swings (0.75/0.5)

  • Avatar Jimmy C. says:

    345# Dead lift – PR