Today’s CrossFit WOD is a combination of one round of 4 different classic CrossFit Lady WODs.
CrossFit Alloy WOD for 5/21/2014:
F.R.E.A.K
(Fran, Eva, Annie, Kelly)
For Time:
21 Thrusters (95/65)
21 Pullups
Run 1000m
30 KB Swings (2/1.5)
30 Pullups
50 Double Unders
50 Situps
Run 500m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Post Time to Comments
7:30pm
Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Thrusters (95/65)
15 Pullups
Run 1000m
20 KB Swings (2/1.5)
20 Pullups
40 Double Unders
40 Situps
Run 500m
20 Box Jumps (24/20)
20 Wall Balls (20/14)
Brass:
For Time:
15 Thrusters (75/55)
15 Pullups (may be banded)
Run 1000m
20 KB Swings (1.5/1)
20 Pullups (may be banded)
40 Double Under or 120 Single Unders
40 Situps
Run 500m
20 Box Jumps (24/20)
20 Wall Balls (14/10)
Bronze:
For Time:
15 Thrusters (55/35)
15 Pullups (may be banded)
Run 500m
20 KB Swings (0.75/0.5)
20 Pullups (may be banded
90 Single Unders
30 Situps
Road Sprint
20 Box Jumps (20/short box)
20 Wall Balls (14/10)
Scaling:
Platinum: As written above.
Steel:
For Time:
15 Thrusters (95/65)
15 Pullups
Run 1000m
20 KB Swings (2/1.5)
20 Pullups
40 Double Unders
40 Situps
Run 500m
20 Box Jumps (24/20)
20 Wall Balls (20/14)
Brass:
For Time:
15 Thrusters (75/55)
15 Pullups (may be banded)
Run 1000m
20 KB Swings (1.5/1)
20 Pullups (may be banded)
40 Double Under or 120 Single Unders
40 Situps
Run 500m
20 Box Jumps (24/20)
20 Wall Balls (14/10)
Bronze:
For Time:
15 Thrusters (55/35)
15 Pullups (may be banded)
Run 500m
20 KB Swings (0.75/0.5)
20 Pullups (may be banded
90 Single Unders
30 Situps
Road Sprint
20 Box Jumps (20/short box)
20 Wall Balls (14/10)
Brass: 18:21 with strict pull-ups (and 120 single unders)
Great job to my partner Jack Maddigan! We will be catching Jake soon!
Brass: 18:21 with strict pull-ups (and 120 single unders)
Great job to my partner Jack Maddigan! We will be catching Jake soon!
This was a fun one, although I have to admit that the police cruiser and the hearse parked outside the door de-motivated me for the run. 🙂
21:36 @ Steel
This was a fun one, although I have to admit that the police cruiser and the hearse parked outside the door de-motivated me for the run. 🙂
21:36 @ Steel