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CrossFit WOD for 10/1/2013

By September 30, 20135 Comments

The CrossFit Alloy WOD for 10/1/2013:

WOD 1:

Squat Cleans

1, 1, 1, 1

WOD 2:

4 Rounds for Time:
1 Weighted Stair Climb (20/14 medball)
15 Front Squats (95/65)

Post Weight and Time to Comments

Join the discussion 5 Comments

  • Crimlaw says:

    Scaling:

    Platinum: Everyone is a Platinum for WOD one. Make sure you record your weight, it will be useful in the future.

    Steel: WOD 2
    4 Rounds for Time:
    1 Weighted Stair Climb (20/14)
    10 Front Squats (95/65)

    Brass: WOD 2
    4 Rounds for Time:
    1 Weighted Stair Climb (20/14)
    15 Front Squats (75/55)

    Bronze: WOD 2
    4 Rounds for Time:
    1 Weighted Stair Climb (20-14/14-10)
    10 Front Squats (75/55-35)

  • JoeD says:

    Squat Cleans: 140 lbs. Went conservative. Still working on form.

    WOD 2 went RX: 7:40 something. Did all 4 rounds of front squats unbroken. Thanks, Brian, for the extra motivation in my last round!

  • TheDude says:

    Squat clean: 215 (PR)

    WOD 2: 8:31 @ brass

    Now my knees are broken. Awesome.

  • moneypenny says:

    PR night!!!
    138 squat clean (it only took a million attempts to get)
    143 power clean

    8:19 on the WOD, Rx’d

  • Rafa says:

    175 on the squat clean
    6:58 on the WOD Rx’d

    those weighted stair climbs were deceiving..harder than I thought.