Latest WOD

CrossFit WOD for 1/9/2014

The CrossFit Alloy WOD for 1/9/2014:

Strength:
Push Jerks
10, 10, 10

Make sure you record your 5 reps max.  You will see this again later this month.

MetCon:
For Time:
18, 15, 12, 9, 6, 3
KB Swings (2/1.5)
Toes to Bar

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  • Crimlaw says:

    scaling:

    Strength: Everyone is Platinum. Make sure you record your highest weight.

    MetCon:

    Platinum: As written above.

    Steel:
    For time:
    15, 12, 9, 6, 3
    KB Swings (2/1.5)
    Toes to Bar

    Brass:
    For time:
    15, 12, 9, 6, 3
    KB Swings (1.5/1.25)
    Knees to Elbow

    Bronze:
    For time:
    15, 12, 9, 6, 3
    KB Swings (1.25-1/0.75-0.5)
    Knees to Elbow or Leg raises