Coach Matt is on vacation for the weekend, so we will not be posting the scaling online for this WOD. Â 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