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CrossFit WOD for 9/12/2013

By September 11, 20135 Comments

The CrossFit Alloy WOD for 9/12/2013:

As Many Rounds as Possible in 12 Minutes:

10 GHD situps
5 Power Cleans (185/125)
25 Double Unders

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Join the discussion 5 Comments

  • Crimlaw says:

    Scaling: If you have never done GHD’s in a workout before, or have not received the GHD tutorial during Open Gym, you may not do GHD’s during this WOD.

    Platinum: As written above

    Steel:
    AMRAP 12 Min:
    7 GHD situps
    5 Power Cleans (155-135/105-95)
    25 Double Unders or 75 Single Unders

    Brass:
    AMRAP 12 min:
    5 GHD Situps or 20 abmat situps
    5 Power Cleans (115/75)
    20 Double Unders or 60 Single Unders

    Bronze:
    AMRAP 12 min:
    15 abmat situps
    5 Power Cleans (95-75/65-55)
    15 Double Unders or 45 Single Unders

  • JoeD says:

    Steel: at 135 lbs. cleans and 75 single unders.

    6 rounds plus 31 (which included the 75 single unders and 7 GHD sit-ups. I counted the 75 S-U’s as D-U’s for the final rep # just so it made sense on the board. Otherwise, people would have been confused by “plus 82”).

    Good job, Brian, on the WOD at 7 rounds at Steel. Enjoyed working on Bar muscle-ups after class too!

  • TheDude says:

    Steel with 145# & DU’s
    4 rounds + 9

  • Crimlaw says:

    6 rounds plus 24 in 10 min at Steel and 155lbs.. I had to cut it short since the Steel City Run Club came in tonight.

  • moneypenny says:

    8 rounds + 5 at Steel (105 lbs)