We are just under 2 weeks from the Self Defense Seminar on January 23, 2015. This seminar will teach you how to get away from dangerous situations. If you have ever felt threatened while walking down the road, you will know what to do after you take this seminar. 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