We are just under 2 weeks from the Self Defense Seminar on January 23, 2015. Â This seminar will teach you how to get away from dangerous situations. Â If you have ever felt threatened while walking down the road, you will know what to do after you take this seminar. Â Sign up sheet on the main table.
CrossFit Alloy WOD for 1/11/2016:
Core:
Tabata Lying Leg Raises
MetCon:
For Time:
Row 500m
30 HP Cleans (95/65)
100 Double Unders
30 Thrusters (95/65)
100 Double Unders
Rest 3 Min
Row 500m
Cash out:
Foam Roll:
Hips
Quads
Calves
Hammies
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
20 HP Cleans (95/65)
75 Double Unders
20 Thrusters (95/65)
75 Double Unders
Rest 3 Min
Row 500m
Brass:
For Time:
Row 500m
30 HP Cleans (75/55)
50 Double Unders or 150 Single Unders
30 Thrusters (75/55)
50 Double Unders or 150 Single Unders
Rest 3 Min
Row 500m
Bronze:
For Time:
Row 500m
20 HP Cleans (55/35)
100 Single Unders
20 Thrusters (55/35)
100 Single Unders
Rest 3 Min
Row 500m