For those attending the Wigle Whiskey tour on Saturday night, the tour starts at 6:30pm. Â After the tour, we have a reservation at The James Street Gastropub and Speakeasy for 15 people.
The CrossFit Games Open WOD 14.4 is announced tonight at 8:00pm. Â Make sure you are home and watching. Â As always, we will be programming the CrossFit Games Open WOD all day tomorrow. Â If you are competing in the Open, we recommend you take it easy today to get proper rest.
CrossFit Alloy WOD for 3/20/2014:
Strength:
Overhead Squats
3, 3, 3, 3
MetCon:
As Many Rounds as Possible in 10 Min:
5 Deadlifts (315/215)
5 GHD Situps
5 Box Jumps (30/24)
Post Rounds to Comments
Scaling:
Platinum: As written above. If you have never done GHD Situp before, you will not do them in this workout.
Steel:
As Many Rounds as Possible in 10 Min:
5 Deadlifts (275/185)
10 Abmat Situps
5 Box Jumps (30/24)
Brass;
As Many Rounds as Possible in 10 Min:
5 Deadlifts (225-185/155-125)
10 Abmat Situps
5 Box Jumps (24/20)
Bronze:
As Many Rounds as Possible in 10 Min:
5 Deadlifts (155-115/105-75)
10 Abmat Situps
5 Box Jumps (20/short box)
OHS @ 85 lbs for 3 reps. Again, the focus was on form.
Steel/Brass Hybrid: 5 DL’s @ 225 lbs., 10 abmat situps and 5 box jumps at 30 inches. Did everything unbroken. Probably could have done DL’s at 255 lbs. but 275 might have been too much.