The CrossFit Alloy WOD for 12/17/2013:
Skill:
Gymnastics Practice
MetCon:
4 Rounds
1 Min Max Rep Front Squats (95/65)
1 Min Max Rep Box Jumps (30/24)
Rest 2 Minutes between Rounds
Post Reps for Each Round to Comments
This WOD will test your ability to recover in a short amount of time. Â For each round, you want to put forth your max effort to achieve your max reps. Â The better you are at recovering, the more consistent your reps will be each round.
Scaling:
Skill: Everyone is Platinum. Pick some gymnastic movements that you need some work on and get some coaching tips.
MetCon:
Platinum: As written above. Box Jumps are at 30/24
Steel:
4 Rounds:
1 Min Max Rep Front Squats (75/55)
1 Min Max Rep Box Jumps (30/24)
Brass:
4 Rounds:
1 Min Max Rep Front Squats (75/55)
1 Min Max Rep Box Jumps (24/20)
Bronze:
4 Rounds:
1 Min Max Rep Front Squats (65/45)
1 Min Max Rep Box Jumps (24-20/20-Short Box)
Gymnastic skills: Bar Muscle-Ups, head stands and wall hand stands
Platinum: 135 (18/13; 22/13; 22/13; 22/12)
Nice job today Joe!
Gymnastics: Got my first Bar Muscle-Up and ended up getting 3 unbroken!
Platinum: 123 reps (31, 30, 30, 32)
Butterfly pull-up, handstands, and leg less rope climbs.
Rx for 161 (39,41,41,40)
This WOD was a lot tougher than it looked. Great planking cash out!