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CrossFit Alloy WOD for 11/4/2014

By November 3, 20144 Comments

For those who were interested in the Cooking class, we are still planning to do it.  Because of scheduling issues, we are moving the event into January when we are all bummed because the holidays are over and looking for fun things to do.

CrossFit Alloy WOD for 11/4/2014:

Skill:
3 sets alternating
8-12 bench/box dips
8-12 banded pullups (kipping if band not needed) if you can do more than 12 with a band move to a more challenging band

MetCon:
For Time:
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press
Post Time to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    75 Double Unders
    15 Front Squats (115/75)
    15 Push Press (115/75)
    75 Double Unders
    12 Front Squats
    12 Push Press
    75 Double Unders
    9 Front Squats
    9 Push Press

    Brass:
    For Time:
    50 Double Unders or 150 Single Unders
    21 Front Squats (95/65)
    21 Push Press (95/65)
    50 Double Unders or 150 Single Unders
    15 Front Squats
    15 Push Press
    50 Double Unders or 150 Single Unders
    9 Front Squats
    9 Push Press

    For Time:
    90 Single Unders
    15 Front Squats (75/55)
    15 Push Press (75/55)
    90 Single Unders
    12 Front Squats
    12 Push Press
    90 Single Unders
    9 Front Squats
    9 Push Press

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    75 Double Unders
    15 Front Squats (115/75)
    15 Push Press (115/75)
    75 Double Unders
    12 Front Squats
    12 Push Press
    75 Double Unders
    9 Front Squats
    9 Push Press

    Brass:
    For Time:
    50 Double Unders or 150 Single Unders
    21 Front Squats (95/65)
    21 Push Press (95/65)
    50 Double Unders or 150 Single Unders
    15 Front Squats
    15 Push Press
    50 Double Unders or 150 Single Unders
    9 Front Squats
    9 Push Press

    For Time:
    90 Single Unders
    15 Front Squats (75/55)
    15 Push Press (75/55)
    90 Single Unders
    12 Front Squats
    12 Push Press
    90 Single Unders
    9 Front Squats
    9 Push Press

  • Jake says:

    Platinum – 12:06

  • Jake says:

    Platinum – 12:06