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CrossFit Alloy WOD for 10/22/2014 and Olympic Lifting

By October 21, 20147 Comments

Are you coming to the Halloween Party on Saturday?  Listing to everyone talk, it sounds like there are going to be some good costumes.  Make sure you sign up on the main table to that we know how many plan to attend.

Here are some hints for the October Challenge:  The member who can’t watch action films also loves country music.  The member who wears running shoes a lot also sits on her borough’s council.  Finally, the members who has been to Switzerland and plays the drums also attends Olympic Lifting class on a regular basis.

CrossFit Alloy WOD for 10/22/2014:

Strength:
Back Squats
3, 3, 3, 3

MetCon:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
50 Double Unders
1 Stair Climb with MedBall (20/14)
40 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
50 Double Unders
Rest 30 seconds
Row 250m

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbel Club

Join the discussion 7 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 250m
    Rest 30 seconds
    1 Stair Climb with MedBall (20/14)
    30 Double Unders
    1 Stair Climb with MedBall (20/14)
    30 Box Jumps (24/20)
    1 Stair Climb with MedBall (20/14)
    30 Double Unders
    Rest 30 seconds
    Row 250m

    Brass:
    For Time:
    Row 250m
    Rest 30 seconds
    1 Stair Climb with MedBall (20/14)
    120 Single Unders
    1 Stair Climb with MedBall (20/14)
    30 Box Jumps (24/20)
    1 Stair Climb with MedBall (20/14)
    120 Single Unders
    Rest 30 seconds
    Row 250m

    Bronze:
    For Time:
    Row 200m
    Rest 30 seconds
    1 Stair Climb with MedBall (14/10)
    90 Single Unders
    1 Stair Climb with MedBall (14/10)
    25 Box Jumps (20/short box)
    1 Stair Climb with MedBall (14/10)
    90 Single Unders
    Rest 30 seconds
    Row 200m

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 250m
    Rest 30 seconds
    1 Stair Climb with MedBall (20/14)
    30 Double Unders
    1 Stair Climb with MedBall (20/14)
    30 Box Jumps (24/20)
    1 Stair Climb with MedBall (20/14)
    30 Double Unders
    Rest 30 seconds
    Row 250m

    Brass:
    For Time:
    Row 250m
    Rest 30 seconds
    1 Stair Climb with MedBall (20/14)
    120 Single Unders
    1 Stair Climb with MedBall (20/14)
    30 Box Jumps (24/20)
    1 Stair Climb with MedBall (20/14)
    120 Single Unders
    Rest 30 seconds
    Row 250m

    Bronze:
    For Time:
    Row 200m
    Rest 30 seconds
    1 Stair Climb with MedBall (14/10)
    90 Single Unders
    1 Stair Climb with MedBall (14/10)
    25 Box Jumps (20/short box)
    1 Stair Climb with MedBall (14/10)
    90 Single Unders
    Rest 30 seconds
    Row 200m

  • JoeD says:

    Back Squat: 235 lbs. for 3 reps.

    Brass: 10:42

  • JoeD says:

    Back Squat: 235 lbs. for 3 reps.

    Brass: 10:42

  • Jake says:

    Back Squats – 295 lbs

    Platinum – 9:17

  • Jake says:

    Back Squats – 295 lbs

    Platinum – 9:17

  • Jake says:

    Back Squats – 295 lbs

    Platinum – 9:17