Latest WOD

Snatch Complex for 10/26/2015

By October 25, 20152 Comments

We are selling Industrial Athletics hoodies.  The weather is getting chilly.  It is light jacket and hoodie season, so make sure you have your IA gear.  There is a sheet on the main table.  All you need to do is write down your name and size and pay before we place the order.  Give your $45.00 to a coach and he/she will mark down that you are paid.  We will be placing the order on November 6th.

CrossFit Alloy WOD for 10/26/2015:

Gymnastics Skill Work:
DU SKill Work:
100 Jumps (alernate 10 Single Unders, 10 right leg, 10 left leg)
100 Double Unders or 50 Double Under Attempts

MetCon:
Every 90 Sec for 15 Min:
1 Snatch Grip Deadlift (165/115)
1 Hang Power Snatch
1 Overhead Squat

Cashout:
Mobility:
Foam Roll Hip, Quad, IT Band

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every 90 Sec for 15 Min:
    1 Snatch Grip Deadlift (135-115/95-75)
    1 Hang Power Snatch
    1 Overhead Squat

    Brass:
    Every 90 Sec for 15 Min:
    1 Snatch Grip Deadlift (95-75/65-55)
    1 Hang Power Snatch
    1 Overhead Squat

    Bronze:
    Every 90 Sec for 15 Min:
    1 Snatch Grip Deadlift (55/35)
    1 Hang Power Snatch
    1 Overhead Squat

  • Avatar Jimmy C. says:

    Great work out, big turn out 05:15
    Thanks to all that came to Mary’s party, we’ll miss her,
    100# Snatch Complex w/ Front Squats