HAPPY MAY!!!
Reminder: May CrossFit Fundamentals starts on May 5th. You can either join our 6am or 5:30pm class. To register, head to our MindBody Page.
The CrossFit Alloy WOD for 5/1/2014:
Strength:
Hang Power Snatches
1, 1, 1, 1, 1
MetCon:
3 Round for Time:
30 Double Unders
25 Ring Dips
20 Box Jumps (24/20)
These are box jumps. Not jump over boxes like you did yesterday.
Post Time to Comments
Scaling:
Platinum: As written above. Ring dips must be unassisted.
Steel:
3 Round for Time:
20 Double Unders
15 Ring Dips (may be assisted with Red Band)
10 Box Jumps (24/20)
Brass:
3 Round for Time:
20 Double Unders or 60 Single Under
15 Ring Dips (may be assisted with red or blue band)
10 Box Jumps (24/20)
Bronze:
3 Round for Time:
20 Double Unders or 60 Single Unders
15 Hand Release Pushups or Pushups on a Box
10 Box Jumps (20/short box)
Scaling:
Platinum: As written above. Ring dips must be unassisted.
Steel:
3 Round for Time:
20 Double Unders
15 Ring Dips (may be assisted with Red Band)
10 Box Jumps (24/20)
Brass:
3 Round for Time:
20 Double Unders or 60 Single Under
15 Ring Dips (may be assisted with red or blue band)
10 Box Jumps (24/20)
Bronze:
3 Round for Time:
20 Double Unders or 60 Single Unders
15 Hand Release Pushups or Pushups on a Box
10 Box Jumps (20/short box)
Hang Power Snatch: 90 lbs.
Brass: I don’t recall my time but Jim and I finisged at the exact same time. If I learn my time, I will post it. Did 60 single unders, 15 ring dips unassisted and 10 box jumps for all 3 rounds.
Hang Power Snatch: 90 lbs.
Brass: I don’t recall my time but Jim and I finisged at the exact same time. If I learn my time, I will post it. Did 60 single unders, 15 ring dips unassisted and 10 box jumps for all 3 rounds.
Determined my time. Brass: 5:25
Determined my time. Brass: 5:25