We are trying a different format of WOD today. This format was recently posted on the CrossFit Mainsite and we are really interested in trying it. As the WOD progresses, the rounds increase, but the number of reps per round decreases. The WOD consists of a cardio movements, basic body weight moments, and fast lift. We predict that if you scale properly, you will be out of breath from the start and stay that way for the duration. 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 Club
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