The CrossFit Alloy WOD for 2/13/2014:
Skill:
Double Unders and controlling double under speed.
MetCon:
4 Rounds for Time:
1 Stair Climb to Second Floor w/ Medball (20/14)
15 Box Jumps (24/20)
15 Ring Dips
Post Time to Comments
The skill work today is dedicated to double unders. Â If you are already proficient at double unders, then practice controlling your rope speed by speeding up and slowing down your pace.
Scaling:
Skill: Everyone is Platinum. If you aren’t able to do double unders yet, ask a coach for some tips. If you are getting better at double unders, work on single/double combinations. If you are able to do consistent double unders, work on speeding them up and slowing them down.
MetCon:
Platinum: As written above. Ring Dips must be unassisted.
Steel:
4 Rounds for Time:
1 Stair Climb to 2nd floor with med ball (20/14)
10 Box Jumps (24/20)
10 Rings Dips (unassisted)
Brass:
4 Rounds for Time:
1 Stair Climb to 2nd floor (20/14)
10 Box Jumps (24/20)
10 Ring Dips (assisted by band)
Bronze:
4 Rounds for Time:
1 Stair Climb to 2nd floor with med ball (14/10)
10 Box Jumps (20/Short Box)
10 Hand Release Pushups
Steel – 6:16