The CrossFit Alloy WOD for 12/24/2013:
“The 12 Days of Christmas”
1 Squat Snatch (105/75)
2 Muscle Ups
3 KB Swings (2/1.5)
4 Sumo Deadlift High Pulls (105/75)
5 Hand Release Pushups
6 Box Jumps (24/20)
7 Wall Balls (20/14)
8 Situps
9 Air Squats
10 Knees to Elbow
11 Burpees
12 Handstand Pushups
The WOD is done like the 12 Days of Christmas song. In other words, you will do the 1 squat snatch. Then 2 Muscle Ups and 1 Squats Snatch. Then 3 KB Swings, 2 Muscle Ups, and a Squat Snatch and so on.
Scaling:
There will be multiple sets of equipment out throughout the box. Make sure you know what you are using and where it is.
Platinum: As written above.
Steel:
1 Squat Snatch (95/65)
2 Muscle Ups (may be on a bar and assisted)
3 KB Swings (1.5/1.25)
4 Sumo Deadlift High Pulls (95/65)
5 Hand Release Pushups
6 Box Jumps (24/20)
7 Wall Balls (20/14)
8 Situps
9 Air Squats
10 Knees to Elbow
11 Burpees
12 Handstand Pushups (must be to the floor or a level target with hands)
Brass:
1 Squat Snatch (75/55)
2 Chest to Bar Pullups (may be assisted)
3 KB Swings (1.25/1)
4 Sumo Deadlift High Pulls (75/55)
5 Pushups
6 Box Jumps (24/20)
7 Wall Balls (20/14)
8 Situps
9 Air Squats
10 Knees to Elbow
11 Burpees
12 Handstand Pushups (may be inverted to a raised target)
Bronze:
1 Squat Snatch (65/45)
2 Pullups (may be jumping or ring rows)
3 KB Swings (1/0.75-0.5)
4 Sumo Deadlift High Pulls (65/45)
5 Pushups
6 Box Jumps (20/short box)
7 Wall Balls (14/10)
8 Situps
9 Air Squats
10 Hanging leg raises or lying leg raises
11 Burpees
12 Handstand Pushups (may be piked on a box)
RX 28:10
Merry Christmas to all!