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CrossFit Alloy WOD for 8/28/2014

By August 27, 20143 Comments

We have been breaking down jumping rope all month in hopes of developing the rope skills needed to progress to gaining double unders and increasing our current double under skills.  By breaking down the double under to single under skills, we learn to control the rope, control our jumping, and develop our rhythm.  The final skill work for the month will have the most difficult jump rope skill of the month, single legged jumps.

CrossFit Alloy WOD for 8/28/2014:

3 Rounds:
10 Candlestick Roll to Pistol Progression
3×10 Single Legged Single Unders (Alternating Each Leg)

2 Rounds for Time:
Run 500m
40 Pistols
30 Toes To Bar

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Join the discussion 3 Comments

  • Crimlaw says:


    Platinum: As written above.

    2 Rounds for Time:
    Run 500m
    30 Pistols
    20 Toes To Bar

    2 Rounds for Time:
    Run 500m
    25 Pistol Progressions
    20 Knees to Elbows

    2 Rounds for Time:
    Road Sprint
    25 Air Squats
    20 Sit-ups

  • JoeD says:

    Platinum: 13:42 with strict toes to bars. Actually did the 1st round of 30 TTB’s unbroken.

    Welcome to Steffan (friend of Edith) who dropped in for the 6:15 am class. Thanks for pushing the pace, Steffan, at the Platinum level!

    Great job to 5:15 am Brian a/k/a “Poke” who also did strict TTB at the Platinum level!

  • Rafa says:

    RX – 10:20ish