Latest WOD

Jump Over Boxes and more for 3/10/2016

CrossFit Open WOD 16.3 is announced tonight at 8pm.  Make sure you are tuning into the Games.CrossFit.Com website to watch the live announcement and two big CrossFit names go head to head.  We will still be programming the Open WOD tomorrow.  Don’t forget that we are converting Saturday morning into an Open Gym from 9am to noon to give you more chances to come perform the Open WOD.

Today, we throw in a variation of box jumps.  Usually, box jumps have you take off and land on the same side of the box.  In recent years, CrossFit has added a variation of box jumps to competition.  Jump Over Boxes require the athlete the jump one the box and jump off the other side.

CrossFit Alloy WOD for 3/10/2016:

Core:
100 Situps for Time

MetCon:
3 Rounds for Time:
10 Jump Over Boxes (24/20)
15 Shoulder to Overhead (135/95)
10 Snatches (135/95)

Mobility:
Banded stretches:
Bully Stretch
Elbow Stretch
Wrist Stretch

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    10 Jump Over Boxes (24/20)
    15 Shoulder to Overhead (115/75)
    10 Snatches (115/75)

    Brass:
    3 Rounds for Time:
    10 Jump Over Boxes (24/20)
    15 Shoulder to Overhead (95/65)
    10 Snatches (95/65)

    Bronze:
    3 Rounds for Time:
    7 Jump Over Boxes (20/short box)
    12 Shoulder to Overhead (75/55)
    7 Snatches (75/55)