Latest WOD

Rowing and STO for 7/12/2016

The CrossFit Games are NEXT WEEK!!! We can’t believe they are finally here.  The Games will be from July 19th through the 24th.  We are planning a viewing party on the 24th.  That is a Sunday and will be the final day of the Games.  The viewing party will be in the afternoon into the early evening.  Based on the schedule of events, we may stay for the finals.  This will be a regular pot-luck party.  More details to come.

Got a friend who wants to give CrossFit a try?  Every Tuesday at 5:30pm we open the doors to Industrial Athletics for a Community Class.  That means you can bring your friend for free to see what this “CrossFit-Thing” is all about.  Just let us know you are bringing someone.

CrossFit Alloy WOD for 7/12/2016:

Strength:
Front Rack Walking Lunges:
6, 6, 6, 6, 6

MetCon:
AMRAP 10 Min:
Row 2000m
then . . .
Max Rep STO in remaining time
(185/125)

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    Row 2000m
    then . . .
    Max Rep STO in remaining time
    (155-135/105-95)

    Brass:
    AMRAP 10 Min:
    Row 1750m
    then . . .
    Max Rep STO in remaining time
    (115/75)

    Bronze:
    AMRAP 10 Min:
    Row 1500m
    then . . .
    Max Rep STO in remaining time
    (95-75/65-55)

  • joed says:

    Front rack walking lunges: 135 lbs. for 6 lunges

    Steel/Brass combo: 2,000m row in 7:54; 16 STO at 115 lbs. in remaining time