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CrossFit WOD for 1/8/2014

By January 7, 20142 Comments

January CrossFit Fundamentals, morning class, starts at 6am.  Make sure you check our DIRECTIONS PAGE.

CrossFit Alloy WOD for 1/8/2014:

As Many Rounds as Possible in 15 Minutes:

10 Pistols
20 WallBalls (20/14)
30 Double Unders

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Don’t forget the skill work we did last week on Pistols

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  • Crimlaw says:

    Scaling:

    Platinum: As written above. Pistols must be unassisted.

    Steel:
    AMRAP 15 Min:
    7 Pistols, unassisted
    15 WallBalls (20/14)
    20 Double Unders

    Brass:
    AMRAP 15 Min:
    7 Pistol Progressions or assisted
    15 WallBalls (20/14)
    20 Double Unders or 60 Single Unders

    Bronze:
    AMRAP 15 Min:
    5 Pistol Progressions
    15 Wallballs (14/10)
    15 Double Unders or 45 Single Unders

  • Jake says:

    Turkish Getups – 1 1/4 pood, also did the woman’s bar (33lbs)

    Brass (DUs and 10lb pistol plate) – 7 rounds plus 2 reps