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CrossFit WOD for 10/18/2013

By October 17, 20132 Comments

The CrossFit Alloy WOD for 10/18/2013:

WOD 1:

Shoulder Press
5, 5, 5, 5

Goal is to lift at least 60% of your 1 rep max

WOD 2:

3 Rounds for Time:
10 Handstand Pushups
10 Squats
10 Ring Dips
10 Toes To Bar
10 Pushups

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    WOD 1: Everyone is Platinum for this WOD. Lift heavy and keep good form.

    WOD 2:

    Platinum: As written above

    Steel:
    3 Rounds for Time:
    7 Handstand Pushups
    7 Squats
    7 Ring Dips
    7 Toes to Bar
    7 Pushups

    Brass:
    3 Rounds for Time:
    7 Handstand Pushup Progression to a raised target
    7 Squats
    7 Ring Dip progression
    7 Knees to Elbows
    7 Pushups

    Bronze:
    3 Rounds for Time:
    7 Piked Handstand Pushups
    7 Squats
    7 Hand release Pushups
    7 Lying leg lifts
    7 Pushups

  • JoeD says:

    WOD # 1: 105 lbs. for 5 reps. Max Strict Press is currently 135 lbs.

    Platinum/Rx: 9:01

    Thanks, Brian, for pushing to go Rx! 30 hand stand push-ups are no joke at 6 am!