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CrossFit Alloy WOD for 9/11/2014

By September 10, 20143 Comments

Reminder:  All t-shirt order must be placed and paid for by tomorrow (Friday).  If you do not pay for your t-shirts in advance of the order, we will not order a shirt for you.

Our Fundamentals Program is almost done with the first week.  This time next week, we will have new people joining our Regular CrossFit class.  Make sure they feel welcome and see how wonderful our community can be.

CrossFit Alloy WOD for 9/11/2014:

Skill:
2 x 30 Sec of each:
Arm only rowing (legs extended)
Body and arms rowing (legs extended)
Introduce legs so seat moves just a few inches
Row with full slide
(Superset jump rope skill 2x 20 SUs, 10 left leg, 10 right leg, 20 SUs, 20 stepping)

MetCon:
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (155/105)
1 Road Sprint to Garage

Post Rounds to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 12 Minutes:
    15 Deadlifts (135/95)
    1 Road Sprint to Garage

    Brass:
    As Many Rounds As Possible in 12 Minutes:
    15 Deadlifts (115-95/75-65)
    1 Road Sprint to Garage

    Bronze:
    As Many Rounds As Possible in 12 Minutes:
    15 Deadlifts (75/55)
    1 Stair Climb

  • JoeD says:

    Platinum: 5 rounds plus 15 DL @ 155 lbs.

    Welcome to Crossfit Alloy, Steve! Good to work out with you at 6:15 am.

    Nice performance by Jake and BG with the Platinum Plus by adding handstand walks from the door to the platform between rounds! I hope to join you on those by next month. The right shoulder is almost there!

  • Rafa says:

    RX – 3 rounds — DLs kill my lower back :I