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. 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