Latest WOD

Running, Situps, and Deadlifts for 8/17/2016

By August 16, 20162 Comments

Do you want an insulated water bottle with the IA Gear on it?  Be sure you sign up for our water bottle preorder.  We will be taking up the sheet this week to place the order.

Ready to run, work on your abs, and then pick up heavy things?  That is our WOD for today.  One way to improve your 400m time is to run 400m.  Then, we are going to destroy your core with situps.  Finally, we are going to ask you to stay focused and tight as you pick up a rather heavy deadlift.  Don’t lose focus, and don’t use your low back to pull that weight.  Keep the weight on your hammies and glutes where it is safe.

CrossFit Alloy WOD for 8/17/2016:

Core:
Tabata Lying Leg Raises

MetCon:
5 Rounds for Time:
Run 400m
30 Situps
15 Deadlifts (250/175)

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:
    5 Rounds for Time:
    Run 400m
    30 Situps
    15 Deadlifts (225-185/155-125)

    Brass:
    5 Rounds for Time:
    Run 400m
    20 Situps
    10 Deadlifts (155-135/105-95)

    Bronze:
    5 Rounds for Time:
    Building Run
    20 Situps
    10 Deadlifts (115-95/75-55)

  • joed says:

    Brass: 18:45 Deadlifts done at 155 lbs.

    Great job, BG, going Platinum!