Latest WOD

Running, Back Squats, and HSPUs for 5/25/2016

May is almost over.  Have you achieved your 3 month goals?  If so, let us know.  If not, you have a few more days.  Goals give us purpose driven workouts.  Working out with a purpose can help avoid stagnation.

We will be reviewing the Turkish Getup today.  This is a full body range of motion movement that is great for building stregnth in a lot of different areas, including power, stability, core, and balance.  One reason we are reviewing it today is because we haven’t utilized the movement lately.  Another reason . . . It is in the MetCon tomorrow.

CrossFit Alloy WOD for 5/25/2016:

Core:
Tabata Situps

Accessory Work:
Review the Turkish Getup

MetCon:
For Time:
Run 1 Mile
then…
4 Rounds:
15 Back Squats (155/105#)
15 HSPU (Level)

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 1 Mile
    then…
    4 Rounds:
    15 Back Squats (135/95#)
    15 HSPU (Raised Target)

    Brass:
    For Time:
    Run 1 Mile
    then…
    4 Rounds:
    10 Back Squats (115-95/75-65#)
    10 Piked HSPUs

    Bronze:
    For Time:
    Run 0.5 Mile
    then…
    4 Rounds:
    10 Back Squats (95-75/65-55#)
    10 DB Shoulder Press (25/15)

  • joed says:

    Steel/Brass: 18 minutes+ (back squats at 115 lbs., strict hand stand push ups with 1 ab mat, with 15 reps for round 1 and then 10 reps for rounds 2 -4). 1 mile run completed in sub 8 minutes.