Ready to try another Open WOD from the past? We just ended 17.2. So, let’s see what the Open programmed for the second WOD in 2011. This is a very classic CrossFit WOD. A moderately weighted lift, a gymnastics push, and a cardio jump.
If you plan to attend our Open this Saturday, and you are not signed up on a team, make sure you let us know. If you are signed up on a team, and can’t make it this Saturday, make sure you let us know.
CrossFit Alloy WOD for 3/8/2017:
Core:
10x
20 Sec: Plank Hold
20 Sec: Situps
Rest 10 Sec btwn
MetCon:
Open WOD 11.2
AMRAP 15 Min:
9 Deadlifts (155/105)
12 HR Pushups
15 Box Jumps (24/20)
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above. Must jump up on Box.
Steel:
Open WOD 11.2
AMRAP 15 Min:
9 Deadlifts (135/95)
8 Pushups
10 Box Jumps (24/20)
Brass:
Open WOD 11.2
AMRAP 15 Min:
9 Deadlifts (115-95/75-65)
8 Pushups (may use box)
10 Box Jumps (24/20)
Bronze:
Open WOD 11.2
AMRAP 15 Min:
9 Deadlifts (75/55)
8 Pushups (may use box)
10 Box Jumps (20/short box)