Latest WOD

Shoulder Press and Olmypic Lifting for 9/23/2015

By September 22, 2015One Comment

Don’t forget to bring your friends and family to the 11am class this Saturday to for an introduction WOD at Industrial Athletics.  We will talk briefly about CrossFit, warm up as a class, introduce a few basic movements, and do a workout.  Everything is scaleable, so bring everyone regardless of fitness level.

Today we are finishing our shoulder presses for the last 3 weeks.  We skipped them last Friday on account of “Barbara.”  We change heavy lifting movements next week, so don’t miss your last chance to shoulder press some heavy weight.

CrossFit Alloy WOD for 9/23/2015:

Strength:
Shoulder Press
1, 1, 1, 1, 1, 1, 1

MetCon:
For Time:
1 Road Sprint
50 Wall Balls (20/14)(10’/9′)
50 Pushups
1 Road Sprint
25 Wall Balls
25 Pushups
1 Road Sprint

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    1 Road Sprint
    35 Wall Balls (20/14)(10’/9′)
    35 Pushups
    1 Road Sprint
    15 Wall Balls
    15 Pushups
    1 Road Sprint

    Brass:
    For Time:
    1 Road Sprint
    30 Wall Balls (20/14)(10’/9′)
    30 Pushups (knees)
    1 Road Sprint
    10 Wall Balls
    10 Pushups (knees)
    1 Road Sprint

    Bronze:
    For Time:
    1 Garage Sprint
    30 Wall Balls (14/10)(9’/8′)
    30 Pushups (knees)
    1 Garage Sprint
    10 Wall Balls
    10 Pushups (knees)
    1 Garage Sprint