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CrossFit Alloy WOD for 11/11/2014

By November 10, 20146 Comments

Tonight, our Yoga instructor Janna will be leading a 50 minutes Yoga session at the Cloak Room at 5972 Baum Blvd., Pittsburgh, PA.  The event is free, but they are asking for a donation of $5 or a pair of men’s sweat pants.  The event will benefit service men and women who suffer from PTSD.  It will start at 5:30pm and end at 6:30pm.

CrossFit Alloy WOD for 11/11/2014:

Skill:
Every Minute on the Minute for 10 Minutes:
Odd minutes- 3 pullups with 3 sec hold and controlled descent
Even minutes- static holds max effort (on rings if you can- if not then use GHD handles, parallettes, or boxes)

MetCon:
As Many Rounds as Possible in 4 Min:
20 Double Unders
10 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
20 Double Unders
5 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
20 Double Unders
3 Bar Muscle Ups

Post Total Rounds for Each Mini AMRAP to Comments

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    7 Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    3 Chest to Bar Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    1 Bar Muscle Ups

    Brass:
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    7 Pullups (may be banded)
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    3 Strict Pullups (may be banded)
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    1 Chest to Bar Pullups (may be banded)

    Bronze:
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    7 Ring Rows
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    3 Jumping Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    1 Banded Pullup

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    7 Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    3 Chest to Bar Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders
    1 Bar Muscle Ups

    Brass:
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    7 Pullups (may be banded)
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    3 Strict Pullups (may be banded)
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    15 Double Unders or 45 Single Unders
    1 Chest to Bar Pullups (may be banded)

    Bronze:
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    7 Ring Rows
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    3 Jumping Pullups
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Min:
    30 Single Unders
    1 Banded Pullup

  • Jake says:

    Platinum: 4+25, 5+9, 2+11

  • Jake says:

    Platinum: 4+25, 5+9, 2+11

  • JoeD says:

    Skill work: Held first 2 sets of rings holds for 60 seconds each.

    Steel (but with 45 singles unders instead of D-U’s): 5+47; 6+21; 5+18

  • JoeD says:

    Skill work: Held first 2 sets of rings holds for 60 seconds each.

    Steel (but with 45 singles unders instead of D-U’s): 5+47; 6+21; 5+18