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CrossFit Alloy WOD for 8/15/2014

By August 14, 20144 Comments

Tomorrow’s Triple 3 WOD will kick off at 9am.  You will be expected to be ready to go by your heat time.  Please make sure you plan to be at the gym, warmed up, and ready to go.  Because of the nature of the workout, we will be running a tight ship on time.

Yoga will still follow at 12:30pm.

CrossFit Alloy WOD for 8/15/2014:

Strength:

Complex for Quality
Squat Clean/Front Squat/Split Jerk
1, 1, 1, 1

MetCon:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
10 Burpees
10 Wall Balls (20/14) (10ft/10ft)
Bear Crawl to Stairs

Post Rounds for Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    As Many Rounds as Possible in 12 Minutes:
    Road Sprint
    Bear Crawl to Platform
    7 Burpees
    7 Wall Balls (20/14) (10ft/10ft)
    Bear Crawl to Stairs

    Brass:
    As Many Rounds as Possible in 12 Minutes:
    Road Sprint
    Bear Crawl to Platform
    7 Burpees
    7 Wall Balls (20/14) (9ft/8ft)
    Bear Crawl to Stairs

    Bronze:
    As Many Rounds as Possible in 12 Minutes:
    Stair Climb
    Bear Crawl to Platform
    5 Burpees
    5 Wall Balls (14/10)
    Bear Crawl to Stairs

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    As Many Rounds as Possible in 12 Minutes:
    Road Sprint
    Bear Crawl to Platform
    7 Burpees
    7 Wall Balls (20/14) (10ft/10ft)
    Bear Crawl to Stairs

    Brass:
    As Many Rounds as Possible in 12 Minutes:
    Road Sprint
    Bear Crawl to Platform
    7 Burpees
    7 Wall Balls (20/14) (9ft/8ft)
    Bear Crawl to Stairs

    Bronze:
    As Many Rounds as Possible in 12 Minutes:
    Stair Climb
    Bear Crawl to Platform
    5 Burpees
    5 Wall Balls (14/10)
    Bear Crawl to Stairs

  • JoeD says:

    Platinum: Completed 2 full rounds, plus road sprint, bear crawl and 7 burpees into Round 3.

    Congrats to Brian and Gary for their 1st regular class post-Fundies. Welcome!

  • JoeD says:

    Platinum: Completed 2 full rounds, plus road sprint, bear crawl and 7 burpees into Round 3.

    Congrats to Brian and Gary for their 1st regular class post-Fundies. Welcome!