Latest WOD

Snatch EMOM for 4/8/2016

It is the end of the first week of April.  The Fundamentals are almost completed.  We can’t wait for them to join our regular classes.

After the Reopening Party, the Open, and Paul, we are taking a little time off of special social events, but they will be back soon.

How are your 3 month goals going?

CrossFit Alloy WOD for 4/8/2016:

WOD #1:
3 Rounds for Time:
15 Wall Balls (20/14)(10/9)
30 Double Unders

WOD #2:
EMOM 10 Minutes:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
*Athlete pics the weight

Cashout:
Prayer Stretch on Box
Piked Handstand Push-up Partner Stretch

Post Time and EMOM Weight to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    WOD #1:
    3 Rounds for Time:
    10 Wall Balls (20/14)(10/9)
    20 Double Unders

    WOD #2:
    EMOM 10 Minutes:
    1 Power Snatch
    1 Overhead Squat
    1 Squat Snatch
    *Athlete pics the weight

    Brass:
    WOD #1:
    3 Rounds for Time:
    10 Wall Balls (20/14)(10/8)
    60 Single Unders

    WOD #2:
    EMOM 10 Minutes:
    1 Power Snatch
    1 Overhead Squat
    1 Power Snatch, ride the Overhead Squat
    *Athlete pics the weight

    Bronze:
    WOD #1:
    3 Rounds for Time:
    8 Wall Balls (14/10)(9/8)
    24 Single Unders

    WOD #2:
    EMOM 10 Minutes:
    1 Power Snatch
    1 Overhead Squat
    1 Power Snatch, ride the Overhead Squat
    *Athlete pics the weight