The CrossFit Alloy WOD for 10/22/2013:
WOD 1:
Back Squats
3, 3, 3, 3
WOD 2:
3 Rounds for Time:
Run 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (20in box)
Post Weight and Time to Comment
The CrossFit Alloy WOD for 10/22/2013:
WOD 1:
Back Squats
3, 3, 3, 3
WOD 2:
3 Rounds for Time:
Run 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (20in box)
Post Weight and Time to Comment
Scaling:
WOD 1; Everyone is a Platinum for this WOD. Lift heavy, keep your weight on your heals and chest up.
WOD 2:
Platinum: As written above.
Steel:
3 Rounds for time:
Run 500M
12 Deadlifts at 3/4 bodyweight
21 Box Jumps (20 inches)
Brass:
3 Rounds for time:
Run 500m
12 Deadlifts at 1/2 bodyweight
18 Box Jumps (20 inches)
WOD 1: Max squat for 3 reps: 235 lbs.
WOD 2: Platinum/Rx: 14:28 (I think. I do know that I was 2 seconds behind Fireman Dave.)
Great job, Brian, leading the pack and finishing at 12:04!
Max squat at 235lbs x 3
WOD 2 – Rx: 11:34 – the dead lift weight felt good today!
13:16, I think, Rx’d
Really enjoyed this WOD
135lb back squat x 3