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CrossFit WOD for 1/27/2014

By January 26, 20145 Comments

The CrossFit Alloy WOD for 1/27/2014:

Strength:
Push Jerks
5, 5, 5, 5

MetCon:
4 Rounds for Time:
Walking Lunges (2 Lengths)
6 Bar Muscle Ups

Post Weight and Time to Comments

Join the discussion 5 Comments

  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. Push Jerks can be tricky, make sure you dip, drive, and re-dip.

    MetCon:

    Platinum: As written above. Bar Muscle Ups must be unassisted.

    Steel:
    4 Rounds for Time:
    Walking Lunges (2 Lengths)
    6 Assisted Bar MU

    Brass:
    4 Rounds for Time:
    Walking Lunges (2 Lengths)
    3 Assisted Bar MU or 15 Pullups and 15 Pushups

    Bronze:
    4 Rounds for Time:
    Walking Lunges (1.5 Lengths)
    9 Pullups and 9 Pushups

  • JoeD says:

    Push Jerk: 85 lbs. Still trying to address a right shoulder issue. So far so good.

    WOD at Steel: 10:19 (need to string my bar muscle-ups together in a row).

    Good to be back at the Box! Great job this morning by Jake and Megan! Actually, I think Megan had the harder WOD at Bronze with the pull-ups and push-ups. Jake: Thanks for adding the extra distance on the lunges (please note my sarcasm)!

  • Jake says:

    Push Jerks: 145 lbs.

    Steel: 8:16 I believe

  • Crimlaw says:

    Push Jerks: 165

    Metcon: Platinum: 6:52