Don’t forget that we will be closed tomorrow (Saturday) for Industrial Athletics basketball. Katy Howard has been nice enough to reserve us a basketball court at Carnegie Mellon. We will be there at 9am. We will play a few games and then head out to eat somewhere in Oakland. We believe we get to use Carnegie Mellon’s official game balls and the score board. It is going to be a really cool time. Make sure you sign up.
The WOD for today is an intense leg burner. From the start, you will use your legs to jump or step onto a box. We then throw in burpees to tax your entire body and keep your heart pounding in your chest. After a brief rest, we will change up the movements a little to challenge your brain as we add complexity under stress. We challenge our members to actually “jump” up onto the box today. This may slow you down a little, but will aid in the development of your explosive strength.
Also don’t forget to fill out our 3 Month Goals Feedback Survey 🙂
CrossFit Alloy WOD for 6/3/2016
Gymnastics Skill Work:
Double Under Practice:
50 Single Unders Right Leg
50 Single Unders Left Leg
100 SIngle Unders
then . . .
8x
30 Sec Double Unders
10 Sec Rest
MetCon:
AMRAP 4 Min:
10 Box Jumps (24/20)
10 Burpees
Rest 2 Min
AMRAP 4 Min:
6 Jump Over Boxes
6 Bar Facing Burpees
Rest 2 Min
AMRAP 4 Min:
10 Lateral Box Jumps
10 Lateral Burpees
Post Rounds for Each AMRAP to Comments
Spicy!
That will not catch on!
Scaling:
Platinum: As written above.
Steel:
AMRAP 4 Min:
8 Box Jumps (24/20)
8 Burpees
Rest 2 Min
AMRAP 4 Min:
4 Jump Over Boxes
4 Bar Facing Burpees
Rest 2 Min
AMRAP 4 Min:
8 Lateral Box Jumps
8 Lateral Burpees
Brass:
AMRAP 4 Min:
7 Box Jumps (20/short box)
7 Burpees
Rest 2 Min
AMRAP 4 Min:
4 Jump Over Boxes
4 Bar Facing Burpees
Rest 2 Min
AMRAP 4 Min:
6 Lateral Box Jumps
6 Lateral Burpees
Platinum: 3 rounds + 4; 4 rounds + 8; 3 rounds even.
Jim: Thanks for joining us at 6:15 am.
Welcome, Allison and Bryon! Hope you had a good work-out.