Latest WOD

Running, Wallballs, Cleans for 7/27/2016

The month of July is almost over.  Here is a small glimpse into what’s coming up in the not so distant future:

August, we will see some running while the weather is still hot.  The stregnth programming will continue to be a little different than our strict 5, 3, 1 and percentages.  September marks around 6 months from the start of the next CrossFit Open, so that programming will adjust.  Starting in September, the strength programming will go back to building power stregnth.  The MetCons will be geared around we expect to see in the Open. We will also be changing our Gymnastics extra work format. However, let’s not get too far ahead of ourselves. Here is today’s WOD.

CrossFit Alloy WOD for 7/27/2016:

Core:
Alternating Tabata Holds:
1: Hollow Position
2: Supermans

MetCon:
For Time:
Run 800m
30 Wallballs (20/14)(10/9)
6 Power Cleans (185/125)
Run 400m
20 Wallballs
4 Squat Cleans
Building Run
10 Wallballs
2 Clean and Jerk

Post Time to Comments

7:30pm Olmypic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 800m
    30 Wallballs (20/14)(10/9)
    6 Power Cleans (155/105)
    Run 400m
    20 Wallballs
    4 Squat Cleans
    Building Run
    10 Wallballs
    2 Clean and Jerk

    Brass:
    For Time:
    Run 800m
    30 Wallballs (20/14)(10/8)
    6 HP Cleans (135-115/95-75)
    Run 400m
    20 Wallballs
    4 HS Cleans
    Building Run
    10 Wallballs
    2 Clean and Jerk

    Bronze:
    For Time:
    Run 400m
    20 Wallballs (14/10)(9/8)
    6 HP Cleans (95-75/65-55)
    Building Run
    10 Wallballs
    4 HP Cleans
    Parking Lot Sprint
    5 Wallballs
    2 Clean and Jerk