Latest WOD

Snatches and more for 2/9/2016

By February 8, 20162 Comments

We will be closed this Friday for the Happy Hour as Smallman Galley.  There is a flyer on the refrigerator in the gym with details.  Here is information on Facebook.  No need to sign up in advance, just come spend some time with our Community outside of the gym.

Today’s WOD is another volume WOD.  We anticipate this WOD to take longer than most we do.  Make sure you pick a scaling that is challenging, but not impossible.  The second round will be must more difficult than the first.  Also, protect your hands.  No tears on the toes to bar.

CrossFit Alloy WOD for 2/9/2016:

Core:
For Time:
100 Situps

MetCon:
2 Rounds For Time:
25 Snatches (115/75)
50 Toes to Bar
25 Overhead Squats (115/75)
50 Situps
50 Air Squats

Mobility:
Banded Shoulder Sequence of the Pullup Rig

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds For Time:
    25 Snatches (95/65)
    40 Toes to Bar
    25 Overhead Squats (95/65)
    40 Situps
    40 Air Squats

    Brass:
    2 Rounds For Time:
    25 Snatches (95-75/65-55)
    40 Hanging Leg Raises
    25 Overhead Squats (95-75/65-55)
    40 Situps
    40 Air Squats

    Bronze:
    2 Rounds For Time:
    20 Snatches (55/35)
    35 Lying Leg Raises
    20 Overhead Squats (55/35)
    35 Situps
    35 Air Squats

  • Joe DiMenno says:

    Steel rep scheme with 75 lbs. instead of 95 lbs.: 28+ minutes. I like the long WOD’s although 80 toes to bar in the morning can take some time. Have fun with this one, Jimmy!