The CrossFit Alloy WOD for 9/11/2013:
For Time:
Run 500m
20 Shoulder Press (115/75)
Run 500m
25 PushPress (115/75)
Run 500m
30 Push Jerks (115/75)
Post Time to Comments
The CrossFit Alloy WOD for 9/11/2013:
For Time:
Run 500m
20 Shoulder Press (115/75)
Run 500m
25 PushPress (115/75)
Run 500m
30 Push Jerks (115/75)
Post Time to Comments
Simply fill in your details below and our friendly coach Matthew will be in touch to book you in.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Fill in your details below to get instant access
Fill in your details below to get instant access
Discover all you need to know about our coaching, services, memberships and how we can help you.
Simply fill in your details below and your coach will contact you soon.
Simply fill in your details below and we will reach out to you ASAP.
Simply fill in your details below and we will reach out to you to create a customized package.
Scaling: Weight must be pulled from the ground for all scales.
Platinum: As written above.
Steel:
For Time:
Run 500m
15 Shoulder Press (115/75)
Run 500m
20 PushPress (115/75)
Run 500m
25 Push Jerks (115/75)
Brass:
For Time:
Run 500m
15 Shoulder Press (95/65)
Run 500m
20 PushPress (95/65)
Run 500m
25 Push Jerks (95/65)
Bronze:
For Time:
Run 500m
15 Shoulder Press (75/55)
Run 500m
20 PushPress (75/55)
Run 500m
25 Push Jerks (75/55)
Brass: 15:01
Wasn’t sure how 115 lbs would be so I went conservative with 95 lbs. Good job, Brian, with the excellent form at 115 lbs. You made it look easy!
12-something at Brass
Super glad I scaled b/c 75lbs would have taken me forever!