The CrossFit Alloy WOD for 10/23/2013:
As Many Rounds as Possible in 10 Minutes:
1 Bear Crawl
10 Ring Dips
Post Rounds to Comments
The CrossFit Alloy WOD for 10/23/2013:
As Many Rounds as Possible in 10 Minutes:
1 Bear Crawl
10 Ring Dips
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
1 Bear Crawl
7 Ring Dips, unassisted
Brass:
AMRAP 10 Min:
1 Bear Crawl
7 Assisted Ring Dips with red or blue band
Bronze:
AMRAP 10 Min:
1 Bear Crawl
7 Hand release Pushups
Steel: 8 rounds… 91 reps on the cashout
Steel: 11 rounds even (started a bear crawl for a potential round 12 but only got about 15 feet out).
Awesome group for 6 am! Welcome, JP, to the sunrise crowd!
Pre-WOD snatches: got upto 85 lbs. for 3 reps. Still working on form.
Cashout: 3 minutes total of air squats (1st minute), toes to bar (2nd minute) and air squats (3rd min.). Total Reps: 102
Rx for 10 rounds plus 1 complete bear crawl.
Hopefully I’ll make it to a sunrise WOD next week!