Latest WOD

Running, Burpees, and Pistols for 8/11/2015

By August 10, 20153 Comments

We have announced on Facebook, but for those not on Social Media, we will be having a cookout on Saturday, August 22, 2015.  The cookout will start at 10am with a WOD/Partner WOD/Team WOD.  Once everyone has worked out, we will fire up the grill and start cooking.  These cookouts are Pot-Luck, so bring your favorite dish or drink to share with our wonderful Community.  If you plan to attend, we simply ask that you sign up on the main table and write down what you are bringing.  This helps us plan the WOD and makes sure we don’t end up with nothing but chips to eat.  Hope to see everyone there!!!!!

CrossFit Alloy WOD for 8/11/2015:

Strength:
Squat Cleans
3, 3, 3, 3, 3

MetCon:
2 Rounds for Time:
Run 1000m
40 Burpees
30 Pistols

Post Weight and Time to Comments

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols

    Brass:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols (Progressions)

    Bronze:
    2 Rounds for Time:
    Run 500m
    25 Burpees
    20 Walking Lunges

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols

    Brass:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols (Progressions)

    Bronze:
    2 Rounds for Time:
    Run 500m
    25 Burpees
    20 Walking Lunges

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols

    Brass:
    2 Rounds for Time:
    Run 1000m
    30 Burpees
    20 Pistols (Progressions)

    Bronze:
    2 Rounds for Time:
    Run 500m
    25 Burpees
    20 Walking Lunges