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CrossFit WOD for 10/31/2013

By October 30, 20133 Comments

HAPPY HALLOWEEN!!!!

The CrossFit Alloy WOD for Halloween:

For Time:

30 Kipping Pullups
1 Road Sprint
15 Strict Pullups
Run 500m
7 Weight Pullups (45/25)
Run 1000m

Post Time to Comments

Once again, the weather may be cold, so dress to run outside.  This WOD is going to be all about the running.  So, relax the shoulders so you don’t burn out of the pullups.

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    20 Kipping Pullups
    1 Road Sprint
    10 Strict Pullups
    Run 500m
    5 Weighted Pullups (45/25)
    Run 1000m

    Brass:
    20 Banded Pullups
    1 Road Sprint
    10 Strict Banded Pullups
    Run 500m
    5 Unassisted Pullups or Pullups with lighter band
    Run 1000m

    Bronze
    20 Banded Pullups or ring rows
    1 Stair Climb
    10 Strict Banded Pullups or ring rows
    1 Road Sprint
    5 Lighter band pullups or ring rows
    Run 500m

  • JoeD says:

    Platinum: 15:15

    Good job, Jake, for joining me on plaitinum!

    • Jake says:

      Thanks Joe although it may not have been the best choice… still working on my kip technique… got 16 something