Latest WOD

Pistols, Ring Dips, and Situps for 12/28/2015

We are still in the two weeks of Holidays that disrupt our regular schedule.  Thankfully, the disruption this week is the same as last week, so nothing too confusing.  Monday, Tuesday, and Wednesday will be regular.  On Thursday, we will have only 5:15am, 6:15am, 9am, and noon.  Closed on Friday.  Back to normal on Saturday.

CrossFit Alloy WOD for 12/28/2015:

Strength:
E2MOM:
Push Press
3, 3, 3, 3, 3 (85%)

MetCon:
6 Rounds for Time:
6 Pistols
10 Ring Dips
14 Situps

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    6 Rounds for Time:
    4 Pistols
    8 Ring Dips (may use red band)
    12 Situps

    Brass:
    6 Rounds for Time:
    4 Pistols (pistol progression)
    8 Hand Release Push-ups (may use knees)
    12 Situps

    Bronze:
    6 Rounds for Time:
    12 Squats
    8 Push-ups (may use knees)
    12 Situps