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
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
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!