The CrossFit Alloy WOD for 12/16/2013:
Strength:
Push Press
3, 3, 3, 3
MetCon:
4 Rounds for time:
2 Rope Climbs
25 Pushups
25 Situps
Post Weights and Time to Comments
The CrossFit Alloy WOD for 12/16/2013:
Strength:
Push Press
3, 3, 3, 3
MetCon:
4 Rounds for time:
2 Rope Climbs
25 Pushups
25 Situps
Post Weights and Time to Comments
Scaling:
Strength: Everyone is Platinum. Pick a weight and push press it overhead while maintaining that stable midline. Your goal is to find your max weight that you can push press 3 times.
MetCon:
All Situps must be on an ab-mat
Patinum: As written above.
Steel:
4 Rounds for Time:
1 Rope Climb
20 Pushups
20 Situps
Brass:
4 Rounds for TIme:
5 Pullups/5 Knees to Elbow
18 Pushups
18 Situps
Bronze:
4 Rounds for Time:
3 Pullups/3 Knees to Elbow
15 Pushups
15 Situps
Although there were only 3 of us this morning at 6 am (me, Jake and Jim), everyone went Rx for the WOD!
Platinum: 9:13 (Thought I could catch Jake on the sit-ups, better he apparently got faster at those!)
Push-Press: Just used the bar and practiced form. Still working through a right shoulder issue.
Haha thanks Joe! I have improved.
Push-Press – 175lbs 3 rep max
Platinum – 8:53
145# push press
Rx – 7:01