We are only a week away from Christmas and two weeks away from New Years. Make sure you are paying attention to our Holiday schedule changes. We will be closed this Saturday and Sunday for Christmas Eve and Day. 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