With the 2015 Reebok CrossFit Games right around the corner, we thought we would take a page out of Dave Castro’s programming. Last year, the WOD was called the “Triple 3.” It was a 3000m Row, 300 DU, and a 3 mile run. The WOD took most athletes more than 40 minutes to complete. We even did the WOD here in Competition Class after the Games to see how we stacked up against the elite. 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 Cancelled
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