Coach Matt is on vacation for the weekend, so we will not be posting the scaling online for this WOD. Scaling will still be standard at the gym.
CrossFit Alloy WOD for 10/3/2014:
Strength:
Front Squats
3, 3, 3
MetCon:
For Time:
20 Burpee Pullups
15 Burpee Chest to Bar Pullups
10 Burpee Bar Muscle Ups
Post Weight and Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Burpee Pullups
10 Burpee Chest to Bar Pullups
5 Burpee Bar Muscle Ups
Brass:
For Time:
15 Burpee
15 Pullups (may be banded)
10 Burpee
10 Chest to Bar Pullups (may be banded)
5 Burpee
5 Bar Muscle Ups (may be banded) or 5 more Chest to Bar Pullups
Bronze:
For Time:
15 Burpee
15 Ring Rows
10 Burpee
10 Jumping Pullups
5 Burpee
5 Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Burpee Pullups
10 Burpee Chest to Bar Pullups
5 Burpee Bar Muscle Ups
Brass:
For Time:
15 Burpee
15 Pullups (may be banded)
10 Burpee
10 Chest to Bar Pullups (may be banded)
5 Burpee
5 Bar Muscle Ups (may be banded) or 5 more Chest to Bar Pullups
Bronze:
For Time:
15 Burpee
15 Ring Rows
10 Burpee
10 Jumping Pullups
5 Burpee
5 Jumping Pullups
Fronts Squats (3 reps): 205 lbs.
Platinum: 7:32
Great job to Rafa, BG and Jake who all went Platinum as well. Congrats to Carrie for being the only woman this morning at 6:15 am to “hang with the boys”!
Fronts Squats (3 reps): 205 lbs.
Platinum: 7:32
Great job to Rafa, BG and Jake who all went Platinum as well. Congrats to Carrie for being the only woman this morning at 6:15 am to “hang with the boys”!
3 Front Squats – 205lbs. Knee is almost there!
Platinum – 8:25
3 Front Squats – 205lbs. Knee is almost there!
Platinum – 8:25