Latest WOD

Toes to Bar Skill Work for 6/8/2016

Dont’ forget that this weekend is the Patriot Games at CrossFit Raw in Gibsonia, PA.  This yearly competition is a 4 person team competition. This year, we have two teams competing.  Team 1 is the coaches.  Team 2 is Brandon, Courtney, Adam, and Hillary.  Because all of our coaches will be in a team, there will be no one to run Saturday morning classes.  As such, we will be closed.

Last chance to give us your feedback via the 3 Month Goals Feedback Survey. Much appreciated!

Our gymnastics skill work this week is designed around Toes to Bar.  This gymnastics movement is full body movement that requires both the flexibility and stregnth to get your toes all of the way to a pull-up bar while hanging from that bar.  Kipping toes to bar also requires proper timing.

CrossFit Alloy WOD for 6/8/2016:

Gymnastics Skill Work:
Toes to Bar:
Working on Timing for Toes to Bar
Tabata Lying Leg Lifts

AMRAP 15 Min:
55 Double Unders
15 CTB Pullups
5 Hang Power Cleans (155/105)

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Avatar Crimlaw says:


    Platinum: As written above.

    AMRAP 15 Min:
    40 Double Unders
    10 CTB Pullups
    5 Hang Power Cleans (135-115/95-75)

    AMRAP 15 Min:
    40 Double Unders or 120 Single Unders
    10 CTB Pullups (Banded)
    5 Hang Power Cleans (115-95/75-65)

    AMRAP 15 Min:
    80 Single Unders
    10 Jumping Chest to Bar Pullups
    5 Hang Power Cleans (95-75/65-55)

  • Avatar joed says:

    Steel: 5 rounds plus 44. All chest to bar done strict (no bands or kipping). Hang Power Clean weight at 115 lbs. Double-Unders felt good today.