Latest WOD

Box Jump and Pull-up Variations for 2/23/2016

We hope everyone enjoyed Amazing Grace yesterday.  For the first time in almost 3 years, we didn’t have to tell people to lift on certain parts of the flooring.  Instead, we could spread out and lift anywhere.  It felt liberating.

The CrossFit Open starts this Thursday.  We will be programming the Open WOD as the regular WOD this Friday to make sure everyone gets a chance to do it.  If you are planning to perform the Open WOD and record your score on Games.CrossFit.Com, be sure to take it easy this week.  We never know what the Open WOD will be, so there may be some duplication on Friday with our regular programming.

Today’s WOD consist of variations of box jumps and pullups.  The AMRAP should get harder each time, so make sure you pick a scale that allows you to get a few rounds in each 4 min period.

CrossFit Alloy WOD for 2/23/2016:

Stregnth:
Back Squats
3, 3, 3, 3, 3

MetCon:
AMRAP 4 Min:
6 Box Jumps (24/20)
6 Pullups
Rest 1 Min
AMRAP 4 Min:
6 Jump Over Boxes
6 Chest to Bar Pullups
Rest 1 Min
AMRAP 4 Min:
6 Lateral Box Jumps
3 Bar Muscle Ups

Post Weight and Rounds for Each AMRAP to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 4 Min:
    4 Box Jumps (24/20)
    4 Pullups
    Rest 1 Min
    AMRAP 4 Min:
    4 Jump Over Boxes
    4 Chest to Bar Pullups
    Rest 1 Min
    AMRAP 4 Min:
    4 Lateral Box Jumps
    3 Bar Muscle Ups (May be banded)

    Brass:
    AMRAP 4 Min:
    4 Box Jumps (24/20)
    4 Pullups (may be banded)
    Rest 1 Min
    AMRAP 4 Min:
    4 Jump Over Boxes
    4 Chest to Bar Pullups (may be banded)
    Rest 1 Min
    AMRAP 4 Min:
    4 Lateral Box Jumps
    4 Chest to Bar Pullups (may be banded)

    Bronze:
    AMRAP 4 Min:
    4 Box Jumps (20/short box)
    4 Ring Rows
    Rest 1 Min
    AMRAP 4 Min:
    4 Jump Over Boxes
    4 Jumping Pullups
    Rest 1 Min
    AMRAP 4 Min:
    4 Lateral Box Jumps
    4 Jumping Chest to Bar Pullups