Latest WOD

STO, Cleans, and Push-ups For 6/30/2016

Yoga will be back this Saturday at 8am.  We really enjoyed the class last weekend and look forward to something a little more challenging this weekend.  No need to sign up, just come with your mat.  The cost is $5.00 for Industrial Athletics members and $7 for non-members (can’t beat that price around town).

Today’s EMOM is a longer one.  For 15 minutes, you will rotate through 3 different movements.  One goal of an EMOM is to work on speed.  You only have 1 minutes to work.  The faster you complete the required work, the more rest you get before the next minute.  Keep that in mind in the later minutes of this EMOM.

CrossFit Alloy WOD for 6/30/2016:

Endurance:
8 Lot Sprints

MetCon:
EMOM 15 Minutes:
Minute 1: 5 STO (185/125#)
Minute 2: 5 Power Cleans (185/125)
Minute 3: 20 Push-ups

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 15 Minutes:
    Minute 1: 5 STO (155-135/105-95#)
    Minute 2: 5 Power Cleans
    Minute 3: 15 Push-ups

    Brass:
    EMOM 15 Minutes:
    Minute 1: 5 STO (115-95/75-65#)
    Minute 2: 5 Power Cleans (115-95/75-65)
    Minute 3: 15 Push-ups (Knees)

    Bronze:
    EMOM 15 Minutes:
    Minute 1: 5 STO (75-55/55-35#)
    Minute 2: 5 Power Cleand (75-55/55-35)
    Minute 3: 10 Push-ups (knees)