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CrossFit Alloy WOD for 1/20/2015

By January 19, 20156 Comments

This Saturday is the first Industrial Athletics community movie night at Jill and Dude’s.  Make sure you mark it on your calendars.  Also, if you want to watch a particular movie, be sure you email Jill or Dude:  inxsfan11@gmail.com or brichards99@gmail.com

CrossFit Alloy WOD for 1/20/2015:

Skill:
3 rounds
1-2 min working on-Chest against wall push into freestanding handstands (practice forward roll bailing)
10 overhead walking lunges (working up to 95/65 if possible)

MetCon:
Death by 10 Min:
Wall Balls (20/14)(10’/9′)
Pushups
Rest 2 Minutes
Death by 8 Min:
Thrusters (135/95)
Ring Dips

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Note: The second portion of this WOD can get rather difficult. Scaling down accordingly.

    Platinum: As written above.

    Steel:
    Death by 10 Min:
    Wall Balls (20/14)(10’/9′)
    Pushups
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (115/75)
    Ring Dips

    Brass:
    Death by 10 Min:
    Wall Balls (20/14)(10’/8′)
    Pushups (may be from knees)
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (95-75/65-55)
    Hand Release Pushups (may be from knees)

    Bronze:
    Death by 10 Min:
    Wall Balls (14/10)(9’/8′)
    Pushups (may be from knees)
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (55/35)
    Pushups (may be from knees)

  • Crimlaw says:

    Scaling:

    Note: The second portion of this WOD can get rather difficult. Scaling down accordingly.

    Platinum: As written above.

    Steel:
    Death by 10 Min:
    Wall Balls (20/14)(10’/9′)
    Pushups
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (115/75)
    Ring Dips

    Brass:
    Death by 10 Min:
    Wall Balls (20/14)(10’/8′)
    Pushups (may be from knees)
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (95-75/65-55)
    Hand Release Pushups (may be from knees)

    Bronze:
    Death by 10 Min:
    Wall Balls (14/10)(9’/8′)
    Pushups (may be from knees)
    Rest 2 Minutes
    Death by 8 Min:
    Thrusters (55/35)
    Pushups (may be from knees)

  • JoeD says:

    Steel/Brass: Completed all 18 rounds. Round 18 was very challenging. Did the WOD at Steel except for the Thruster weight which was done at 95 lbs. (hence, Brass).

    Great job, Jake, going Platinum!

  • JoeD says:

    Steel/Brass: Completed all 18 rounds. Round 18 was very challenging. Did the WOD at Steel except for the Thruster weight which was done at 95 lbs. (hence, Brass).

    Great job, Jake, going Platinum!