We are only a week away from Christmas and two weeks away from New Years. Â Make sure you are paying attention to our Holiday schedule changes. Â We will be closed this Saturday and Sunday for Christmas Eve and Day. Â On Monday the 26th, we will have an Open Gym from 9am to noon.
CrossFit Alloy WOD for 12/19/2016
Gymnastics Skill:
3 Rounds for Reps:
1 Min of Ring Pushups
2 Min Rest
MetCon:
2 Rounds for Reps:
1 Min Assault Bike (Cals)
1 Min Rowing (Cals)
1 Min Ski Jumpers
1 Min Thrusters (75/55)
1 Min Burpees
1 Min 1 Arm KB Snatches (1.5/1)
30 Sec Rest Between
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Reps:
1 Min Assault Bike (Cals)
1 Min Rowing (Cals)
1 Min Ski Jumpers
1 Min Thrusters (75-55/55-35)
1 Min Burpees
1 Min 1 Arm KB Snatches (1.25/0.75)
30 Sec Rest Between
Brass:
2 Rounds for Reps:
1 Min Assault Bike (Cals)
1 Min Rowing (Cals)
1 Min Ski Jumpers
1 Min Thrusters (55/35)
1 Min Burpees
1 Min 1 Arm KB Snatches (0.75/0.5)
30 Sec Rest Between