Don’t forget to fill out your goals on the small pieces of paper on the main table. Â The 3 months starts September 1.
The September 2015 CrossFit Fundamentals Program starts August 31st. Â If you have friends or family who are ready to start CrossFit, our Fundamentals Program is the best way to do it. Â Head over to our “Getting Started” page and enroll today.
We return today to “The Industry.” Â This will be the last month we do this WOD every month. Â September will be a new monthly test WOD. Â The WOD will also have a 20 min cap this week to make sure there is time for the Extra Strength done after today’s metcon.
CrossFit Alloy WOD for 8/26/2015:
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10/9)
40 Chest to Bar Pullups
80 Double Unders
Extra Strength (after “The Industry”)
Overhead Squats
6, 6, 6, 6
Post Time and Weight to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders