Latest WOD

The Industry and Olympic Lifting for 8/26/2015

By August 25, 20152 Comments

Don’t forget to fill out your goals on the small pieces of paper on the main table.  The 3 months starts September 1.

The September 2015 CrossFit Fundamentals Program starts August 31st.  If you have friends or family who are ready to start CrossFit, our Fundamentals Program is the best way to do it.  Head over to our “Getting Started” page and enroll today.

We return today to “The Industry.”  This will be the last month we do this WOD every month.  September will be a new monthly test WOD.  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 Club 

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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