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CrossFit WOD for 4/4/2014

Our 1 year Anniversary party is tomorrow.  Don’t forget to sign up on the main table in the gym if you plan to attend and let us know what you plan to bring to eat or drink. We plan to have a lot of people there.  Signing up in advance will help the morning run smoothly.  The WOD will be completed in teams of 4 and will start at 9am.

CrossFit Alloy WOD for 4/4/2014:

Skill:  Kipping Knees to Elbows and Kipping Toes to Bar

MetCon:
For Time:
4 Rounds:
10 Pushups
15 Burpees

then . . .

4 Rounds:
10 Toes to Bar
15 Sit Ups

Post Time to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    You must stand up entirely before beginning your first burpee. In other words, you may not use your last pushup as your first burpee.

    Platinum: As written above.

    Steel:
    For Time:
    3 Rounds:
    10 Pushups
    15 Burpees

    then . . .

    3 Rounds:
    10 Toes to Bar
    15 Sit Ups

    Brass:
    For Time:
    3 Rounds:
    7 Pushups (May be on a box)
    12 Burpees

    then . . .

    3 Rounds:
    7 Toes to Bar or Knees to Elbows
    12 Sit Ups

    Bronze:
    For Time:
    3 Rounds:
    5 Pushups (May be on a box)
    10 Burpees

    then . . .

    4 Rounds:
    5 Knees to Elbows or leg lifts
    10 Sit Ups

  • JoeD says:

    Platinum: Just over 10 minutes. Did all toes to bar unbroken for all 4 sets. Good job, Rafa, completing the WOD sub-10 minutes!

  • Rafa says:

    Thanks Joe! I was keeping the pace with you on this one. All t2b unbroken too.
    Rx- 8:57