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CrossFit WOD for 1/31/2014

By January 30, 20142 Comments

The CrossFit Alloy WOD for 1/31/2014:

Strength:

Back Squats
5, 5, 5

Compare your weight to 1/3/2014

MetCon:

For Time:
Row 500m
then . . .
3 Rounds
15 Weighted Step ups (45/25) (24/20 inch boxes)
20 Ski Jumpers
then . . .
3 Stair Climbs

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. You should have your 5 rep max already recorded so work up to it quickly and work around your max weight.

    MetCon:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    3 Rounds
    10 Weighted Step ups (45/25)
    25 Ski Jumpers
    then . . .
    3 Stair Climbs

    Brass:
    For Time:
    Row 500m
    then . . .
    3 Rounds
    10 Weighted Step ups (25/15)
    15 Ski Jumpers
    then . . .
    3 Stair Climbs

    Bronze:
    For Time:
    Row 500m
    then . . .
    3 Rounds
    10 Weighted Step ups (15/5)
    15 Ski Jumpers
    then . . .
    2 Stair Climbs

  • Avatar JoeD says:

    Deadlifts: 195 lbs. for 5

    WOD at Platinum: 10:25 (thought 3 stair climbs were part of every round. Thanks, Mary, for stopping me in round 1.)

    Good job, Ben, on your kipping pull-up!

    Also, good luck to everyone competing tomorrow!