Latest WOD

Running, Burpees, and Box Jumps for 8/5/2016

Reminder, there is no Yoga tomorrow.  We will have regular Saturday classes for Competition Class and Regular CrossFit Class.

Today, we repeat a WOD very similar to one we did last week.  We start with a “longer” run that reduces in distance as we go.  We also have two movements in between that reduce in reps as we go.  If scaled correctly, the reduction in work load should allow us to continue moving throughout the entire workout.  A slightly different stimulus in this workout, you see all cardio movements instead of a cardio movement mixed with two weighted movements, like last week.

CrossFit Alloy WOD for 8/5/2016:

Core:
Tabata Hanging L Sit Hold

MetCon:
For Time:
Run 800m
30 Burpees
30 Box Jumps (24/20)
Run 400m
25 Burpees
25 Box Jumps
Building Run
20 Burpees
20 Box Jumps

Post Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 800m
    25 Burpees
    25 Box Jumps (24/20)
    Run 400m
    20 Burpees
    20 Box Jumps
    Building Run
    15 Burpees
    15 Box Jumps

    Brass:
    For Time:
    Run 800m
    20 Burpees
    20 Box Jumps (24/20)
    Run 400m
    15 Burpees
    15 Box Jumps
    Building Run
    10 Burpees
    10 Box Jumps

    Bronze:
    For Time:
    Run 400m
    15 Burpees
    15 Box Jumps (20/Short Box)
    Building Run
    10 Burpees
    10 Box Jumps
    Parking Lot Sprint
    5 Burpees
    5 Box Jumps

  • joed says:

    Platinum: 16:09