It is the last Wednesday of the Month. Â That means it is the Athlete of the Month WOD. Â Lucas Coyne was our December Athlete of the Month. Â As a taller athlete, he favors moves like rowing and wall balls. Â One of his recent goals was to achieve 30 pullups unbroken. Â So, we added pullups to his WOD. Â Finally, who doesn’t want to work on their “ripped abs?” Â Want to more about Lucas: Â http://industrial-athletics.com/athlete-of-the-month-for-december-2016/
Want to become the Athlete of the Month? Â There isn’t one thing we are looking for. Â The Athlete of the Month is someone who exemplifies the spirit of IA. Â Someone motivated, positive, and encouraging. Â Someone who attends classes on a regular bases, attends social events, and makes our Community part of their social network.
CrossFit Alloy WOD for 12/28/2016:
Gymnastics Skill Work:
30 Sec Work, 10 Sec Rest
10 Round
Triple Unders
Double Unders
Single Unders
MetCon:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/9)
3 Min Pullups
3 Min Situps
1 Min Between
Scaling:
Platinum: As written above.
Steel:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/9)
3 Min Pullups (Banded)
3 Min Situps
1 Min Between
Brass:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (20/14)(10/8)
3 Min Pullups (banded)
3 Min Situps
1 Min Between
Bronze:
For Reps:
3 Min Row for Cals
3 Min Wall Balls (14/10)(9/8)
3 Min Ring Rows
3 Min Situps
1 Min Between