ANNOUNCEMENT: 6AM CLASS FOR MONDAY IS CANCELED. Too many members are off of work and sleeping in. We will see you later in the day at noon, 5:30pm or 6:30pm.
CrossFit Alloy WOD for 1/20/2014:
Skill: Hollow Position and its use in the kipping pullup
MetCon:
For Time:
Row 300m
25 Sandjug Ground to Shoulder
50 Box Jumps (30/24)
100 Double Unders
4 Stair Climbs
Post Time to Comments
Scaling:
Skill: Everyone is Platinum. This will be a new way to look at kipping. Don’t miss it.
MetCon:
Platinum: As written above. Men use the 70 lb Sandjug, Women use the 40 lb Sandjug.
Steel:
For time:
Row 300m
25 Sandjug ground to shoulder (40/1 pood one arm KB cleans)
40 Box Jumps (30/24)
75 Double Unders
4 Stair Climbs
Brass:
Fot TIme:
Row 200m
20 One arm KB cleans (1.25/0.75)
40 Box Jumps (24/20)
75 Double Unders or 225 Single Unders
4 Stair Climbs
Bronze:
Row 200m
20 One Arm KB Cleans (0.75/0.5 pood)
40 Box Jumps (20/short box)
50 Double Unders or 150 Single Unders
3 Stair Climbs
Great turnout at noon today. Biggest class I think I’ve been a part of!
Platinum: 12:10
Enjoyed the sandjug lifts. Also got 92 DUs unbroken (a new PR!)