For those attending the Wigle Whiskey tour on Saturday night, the tour starts at 6:30pm. 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. Make sure you are home and watching. As always, we will be programming the CrossFit Games Open WOD all day tomorrow. 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.