Latest WOD

Squats, Double Unders, and Burpees for 9/28/2015

By September 27, 2015One Comment

We would like to thank everyone who came to the Competition yesterday to cheer for our teams.  It was a hard fought competition and our members did great.  We can never explain how wonderful it is to hear our fellow members cheer us on.

Today we start our second strength cycle.  Last cycle consisted of Back Squats and Shoulder Press.  Today, we start Push Press.  The second movement later in the week will be Front Squats.  We will follow the same schedule of 5 reps this week, 3 reps next week, and 1 rep the following week.  Make sure you are recording your numbers, we will be working off of percentages starting in November.

CrossFit Alloy WOD for 9/28/2015:

Strength:
Push Press
5, 5, 5, 5, 5

MetCon:
EMOM 12 Min:
Min 1: 7 Overhead Squats (135/95)
Min 2: 50 Double Unders
Min 3: 10 Burpees

Post Weight and Scale to Comments

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 12 Min:
    Min 1: 7 Overhead Squats (115-95/75-65)
    Min 2: 35 Double Unders
    Min 3: 7 Burpees

    Brass:
    EMOM 12 Min:
    Min 1: 7 Overhead Squats (75/55)
    Min 2: 20 Double Unders or 40 Single Unders
    Min 3: 7 Burpees

    Bronze:
    EMOM 12 Min:
    Min 1: 7 Overhead Squats (55/35)
    Min 2: 30 Single Unders
    Min 3: 5 Burpees