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
Post Time to Comments
Don’t forget the skill work we did last week on Pistols
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
Turkish Getups – 1 1/4 pood, also did the woman’s bar (33lbs)
Brass (DUs and 10lb pistol plate) – 7 rounds plus 2 reps