Latest WOD

CrossFit WOD for 5/13/2014

Announcement:  Yoga will be cancelled this Saturday, May 17th.

CrossFit Alloy WOD for 5/13/2014:

Strength:
Back Squats
10, 10, 10
Be sure to add 15-20% weight to what you did last week.

MetCon:
3 Rounds for Time:
1 Road Sprint
25 Ring Dips
30 Situps

Post Weight and Time to Comments

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above. Ring Dips must be unassisted and situps on an abmat

    Steel:
    3 Rounds for Time:
    1 Road Sprint
    15 Ring Dips (Unassisted)
    30 Situps

    Brass:
    3 Rounds for Time:
    1 Road Sprint
    20 Hand Release Pushups (May be on a box)
    30 Situps

    Bronze:
    3 Rounds for Time:
    1 Road Sprint
    15 Pushups (May be on a box)
    20 Situps

  • Crimlaw says:

    Scaling:

    Platinum: As written above. Ring Dips must be unassisted and situps on an abmat

    Steel:
    3 Rounds for Time:
    1 Road Sprint
    15 Ring Dips (Unassisted)
    30 Situps

    Brass:
    3 Rounds for Time:
    1 Road Sprint
    20 Hand Release Pushups (May be on a box)
    30 Situps

    Bronze:
    3 Rounds for Time:
    1 Road Sprint
    15 Pushups (May be on a box)
    20 Situps

  • JoeD says:

    Steel: 11:59 Great job, Jake & Brian, for going Platinum!

    Back squats: 185 lbs for 10 reps

  • JoeD says:

    Steel: 11:59 Great job, Jake & Brian, for going Platinum!

    Back squats: 185 lbs for 10 reps

  • Jake says:

    RX: 12:07

    Back Squat: 225 for 10 reps

  • Jake says:

    RX: 12:07

    Back Squat: 225 for 10 reps