Latest WOD

CrossFit WOD for 7/17/2013

As Many Rounds as Possible in 20 Minutes:

10 GHD Situps
20 Deadlifts (185/125)
Road Sprint

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Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Note: If you have never done GHD Situps in a WOD before, or never received one-on-one instruction from a coach, you may not do GHD Situps in this WOD. If you wish to do GHD Situps in future wods, you must find time to work with a coach for one-on-one instruction. Open Gym is a perfect time.

    Platinum: As written above. If you are able to handle all other parts of the WOD as prescribed, but have never done GHD’s in a WOD before, or received one-on-one instruction from a coach, you may do Platinum with 25 AbMat Situps per round.

    Steel:
    AMRAP 20 Min
    7 GHD Situps (20 AbMat Situps)
    20 Deadlifts (155/105)
    Road Sprint

    Brass:
    AMRAP 20 Min
    15 AbMat Situps
    15 Deadlifts (135/95 or 75)
    Road Sprint

    Bronze:
    AMRAP 20 Min
    12 AbMat Situps
    12 Deadlifts (115 or 135/75 or 95)
    Road Sprint

  • Jake says:

    Platinum: 3 rounds + 30 reps and half a road sprint.

    One of the toughest WODs I have done! Maybe it was the 90 degree heat

  • Kells Bells says:

    Steel: 3 rounds (however had to drop from 105lbs to 95lbs after 2 rounds)

    This was TOUGH! The heat just drained me. Thanks so much to Steph for really helping me to keep form when I was exhausted and to Crim for pushing me through the last run and up the stairs. You guys are awesome!

  • moneypenny says:

    Steel
    I think it was 4 rounds, almost 5. I can’t really remember. All I remember is the heat!