This is the last day of the October Strength Program. Â That means it the last chance to set PR’s for your Back Squats. Â We have seen some amazing numbers this month, let’s keep them up.
Today’s WOD comes by special request. Â This was the first WOD that Mel and Demi did after completing their Fundamentals Program over a year ago.
CrossFit Alloy WOD for 10/29/2014:
Strength:
Back Squats
1, 1, 1, 1, 1
MetCon:
For Time:
30 Push Press (115/75)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sump Deadlift High Pulls (115/75)
30 Burpees
20 Ground to Overhead (115/75)
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Push Press (95/65)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sump Deadlift High Pulls (95/65)
30 Burpees
20 Ground to Overhead (95/65)
Brass:
For Time:
20 Push Press (75/55)
10 Knees to elbows
20 Box Jumps (24/20)
10 Sump Deadlift High Pulls (75/55)
20 Burpees
10 Ground to Overhead (75/55)
Bronze:
For Time:
20 Push Press (55/35)
10 Ab Mat Situps
20 Box Jumps (20/short box)
10 Sump Deadlift High Pulls (55/35)
20 Burpees
10 Ground to Overhead (55/35)
Steel: 12:13
Back Squat: 255 lbs. (New PR)
Great job Rafa and Ox for going Platinum! Nice having Megan join us at 6:15 am!