Latest WOD

Thrusters, DU, and Running for 6/20/2016

We will be bringing back an old program this Sunday call the Continuing Fitness Education (“CFE”).  When we first opened over 3 years ago, we offered this program as a way to give extra attention to certain areas of fitness.  The topics varied in popularity and we started to get away from them.  However, given the recent success of our 3 month goal program, we are bringing it back.  This month’s CFE will focus on the standard kip that we use in our kipping pull-up.  This month’s CFE will be this Sunday at 10am during Open Gym.

The MetCon for today is supposed to be light and fast.  Those at the high level should be unbroken, or almost unbroken, at the thrusters.  Even those scaling should be able to complete the thrusters in very few sets.  The double unders should not be a problem, so approach them as a way to get your hear rate screaming.  We are subbing tuck jumps instead of single unders today because the cardiovascular response to a tuck jump is much closer to that of a double under.

CrossFit Alloy WOD for 6/20/2016:

Olympic Lifting Accessory Work:
EMOM 8 Minutes:
3 Power Snatches (135/95#)
*Tap & go

2 Ronds For Time:
50 Thrusters (empty bar)
200 DU
400m Run

Post Time to Comments

Join the discussion 2 Comments