Latest WOD

Wall Balls, BJ, and Push-ups for 7/19/2016

There is a pre-order form for new t-shirts on the main table.  This new t-shirt will be a darker navy and will feature the CrossFit Alloy Shield on the front and say, “Forging Fitness For Life” on the back.  Make sure you write down your name, size w/gender, and give a coach your pre order money so we can mark you as paid.  The men’s version will look like a universal t-shirt.  The women’s version will have a v-neck and cap sleeve.

Todays’ WOD is going to be a burner.  None of the movements are too technical or hard.  The reps are relatively low.  That means you will be moving at a pretty good pace for 12 Min.  Your legs are stronger than your shoulders, so use your legs on the wall balls and try to save your shoulders for the push-ups.

CrossFit Alloy WOD for 7/19/2016:

Gymnastics:
EMOM 8 Min:
3 Bar Muscle Ups

MetCon:
AMRAP 12 Min:
10 Wall Balls (20/14)(10/9)
10 Box Jumps (24/20)
10 Pushups

Post Rounds to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 12 Min:
    7 Wall Balls (20/14)(10/9)
    7 Box Jumps (24/20)
    7 Pushups

    Brass:
    AMRAP 12 Min:
    7 Wall Balls (20/14)(10/8)
    7 Box Jumps (24/20)
    7 Pushups (Box)

    Bronze:
    AMRAP 12 Min:
    7 Wall Balls (14/10)(9/8)
    7 Box Jumps (20/short box)
    7 Pushups (box)

  • joed says:

    Gymnastic Skills: 6 chest to bar pull-ups (strict and broken) for all 8 minutes of EMOM (did 6 bar muscles up during the 8 minutes too)

    Platinum: 8 rounds even