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CrossFit Alloy WOD for 12/2/2014

By December 1, 20146 Comments

As we enter December, we are looking at a few changes coming to Industrial Athletics.  If all goes as planned, our pullup rig will undergo a huge makeover toward the end of the month.  We will need hands to help.  As soon as we have a date in stone, we will announce it.

CrossFit Alloy WOD for 12/2/2014:

Skill:
3 sets:
Bench pistols x10 (5per leg)
(Pistol from seated position- starting lower each set)
PVC good morning stretch x10 immediately following by 10 kb RDLs, then 10 RKBS (same weight each set)

MetCon:
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes
10 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
10 Burpee Jump over Boxes
5 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes
5 Toes to Bar

Post Rounds for each AMRAP to Comments

 

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (24/20)
    6 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Toes to Bar

    Brass:
    As Many Rounds as Possible in 4 Minutes:
    5 Burpee Jump over Boxes (24/20)
    10 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    10 Burpee Jump over Boxes
    5 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Hanging Leg Raise

    Bronze:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (20/short box)
    6 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Lying Leg Raise

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (24/20)
    6 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Toes to Bar

    Brass:
    As Many Rounds as Possible in 4 Minutes:
    5 Burpee Jump over Boxes (24/20)
    10 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    10 Burpee Jump over Boxes
    5 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Hanging Leg Raise

    Bronze:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (20/short box)
    6 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Lying Leg Raise

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (24/20)
    6 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Toes to Bar
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Toes to Bar

    Brass:
    As Many Rounds as Possible in 4 Minutes:
    5 Burpee Jump over Boxes (24/20)
    10 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    10 Burpee Jump over Boxes
    5 Hanging Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Hanging Leg Raise

    Bronze:
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes (20/short box)
    6 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    6 Burpee Jump over Boxes
    3 Lying Leg Raise
    Rest 2 Minutes
    As Many Rounds as Possible in 4 Minutes:
    3 Burpee Jump over Boxes
    3 Lying Leg Raise

  • Jake says:

    Platinum: 4+1, 3, 4+5

  • Jake says:

    Platinum: 4+1, 3, 4+5

  • Jake says:

    Platinum: 4+1, 3, 4+5