The CrossFit Alloy WOD for 12/27/2013:
Skill:
Hang Clean
3, 3, 3, 3
MetCon:
4 Rounds for Time:
21, 18, 15, 12
Pullups
Walking Lunges
Situps
Post Time to Comments
The CrossFit Alloy WOD for 12/27/2013:
Skill:
Hang Clean
3, 3, 3, 3
MetCon:
4 Rounds for Time:
21, 18, 15, 12
Pullups
Walking Lunges
Situps
Post Time to Comments
Simply fill in your details below and our friendly coach Matthew will be in touch to book you in.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Fill in your details below to get instant access
Fill in your details below to get instant access
Discover all you need to know about our coaching, services, memberships and how we can help you.
Simply fill in your details below and your coach will contact you soon.
Simply fill in your details below and we will reach out to you ASAP.
Simply fill in your details below and we will reach out to you to create a customized package.
Scaling:
Skill: Everyone is Platinum. Keep working on that perfect form.
MetCon:
Note: All Situps must be done with an ab-mat.
Platinum: As written above. Pullups must be unassisted.
Steel:
For Time:
18, 15, 12, 9
Pullups – Must be unassisted
Walking Lunges
Situps
Brass:
For Time:
18, 15, 12, 9
Pullups – May be assisted
Walking Lunges
Situps
Bronze:
15, 12, 9, 6
Pullups – May be assisted
Walking Lunges
Situps
Hang Cleans: 115 lbs. for 3 reps into a squat.
Platinum WOD: 7:29 (1st set of pull-ups unbroken)
Hang Squat Cleans: 145 lbs. for 3 rep max – got 155 a couple times
Platinum – 7:52 (kipping PUs are getting better)