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CrossFit Wod for 1/20/2014

By January 19, 20142 Comments

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

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Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Jake says:

    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!)