With the 2015 Reebok CrossFit Games right around the corner, we thought we would take a page out of Dave Castro’s programming. Â Last year, the WOD was called the “Triple 3.” Â It was a 3000m Row, 300 DU, and a 3 mile run. Â The WOD took most athletes more than 40 minutes to complete. Â We even did the WOD here in Competition Class after the Games to see how we stacked up against the elite. Â Here is the archive video of the triple 3 if you want to watch it below.
Since we are not the elite of the CrossFit world, we are cutting this cardio wod down a little.
CrossFit Alloy WOD for 7/17/2015:
Core:
Tabata Mountain Climbers
100 Situps for Time
MetCon:
“Triple 3 Variation”
For Time:
Row 1000m
100 Double Unders
Run 1 Mile
Post Time for Situps and Metcon to Comments
6:30pm – Olympic Lifting is CancelledÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
300 Single Unders
Run 1 Mile
Brass:
For Time:
Row 750m
75 Double Unders or 225 Singe Unders
Run 1000m
Bronze:
Row 750m
175 Single Unders
Run 500 or 1000m
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
300 Single Unders
Run 1 Mile
Brass:
For Time:
Row 750m
75 Double Unders or 225 Singe Unders
Run 1000m
Bronze:
Row 750m
175 Single Unders
Run 500 or 1000m