We are trying a different format of WOD today. Â This format was recently posted on the CrossFit Mainsite and we are really interested in trying it. Â As the WOD progresses, the rounds increase, but the number of reps per round decreases. Â The WOD consists of a cardio movements, basic body weight moments, and fast lift. Â We predict that if you scale properly, you will be out of breath from the start and stay that way for the duration. Â Get ready to get comfortable with being uncomfortable.
CrossFit Alloy WOD for 4/6/2016:
Core:
For Time:
60 Med Ball Sit-up Tosses
MetCon:
For Time:
1 Round:
100 Double Unders
50 Squats
25 Push Press (95/65)
2 Rounds:
60 Double Unders
30 Squats
15 Push Press
3 Rounds:
40 Double Unders
20 Squats
10 Push Press
Cashout:
Lying Wall Squat
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel
For Time:
1 Round:
80 Double Unders
40 Squats
20 Push Press (95/65)
2 Rounds:
40 Double Unders
20 Squats
10 Push Press
3 Rounds:
20 Double Unders
10 Squats
5 Push Press
Brass:
For Time:
1 Round:
240 Signle Unders
40 Squats
20 Push Press (75/55)
2 Rounds:
120 Single Unders
20 Squats
10 Push Press
3 Rounds:
60 Single Unders
10 Squats
5 Push Press
Bronze:
For Time:
1 Round:
100 Single Unders
40 Squats
20 Push Press (55/35)
2 Rounds:
75 Single Unders
20 Squats
10 Push Press
3 Rounds:
50 Single Unders
10 Squats
5 Push Press
Just me and Tony at 6:15 am today. Although arriving as the “Man of Steel”, Tony convinced me that we should both do Platinum. So, we did.
Great job, Tony! Thanks for the encourgagement.
Platinum/RX: 22:20 Did a combined total of 340 D-U’s this morning. Has to be a record number of D-U’s in one WOD.
I really liked the format of today’s WOD! Nice programming Matt.
Thanks Carol Persin