Don’t forget, if you need some cold weather Industrial Athletics gear to make sure you sign up and pay for a hoodie. We will be closing the purchase order on Friday to give us the best chance to get them in around Christmas.
CrossFit Alloy WOD for 12/11/2014:
Skill:
3 sets:
Box pistols x10 (5per leg)
(Pistols from top of box- raise height each set)
PVC good morning stretchx5, 5 kb RDLs, 10 RKBS ( heavier than last week)
MetCon:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (20/14 medball)
20 Ring Dips
Post Rounds to Comments
Scaling:
Platinum: As written above. No assistance on the ring dips.
Steel:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (20/14 medball)
15 Unassisted Ring Dips
Brass:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (20/14 medball)
15 Hand Release Pushups (may be from knees)
Bronze:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (14/10 medball)
15 Pushups (may be from knees and with ab mat under the chest)
Scaling:
Platinum: As written above. No assistance on the ring dips.
Steel:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (20/14 medball)
15 Unassisted Ring Dips
Brass:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (20/14 medball)
15 Hand Release Pushups (may be from knees)
Bronze:
As Many Rounds as Possible in 10 Minutes:
1 Stair Climb (14/10 medball)
15 Pushups (may be from knees and with ab mat under the chest)
Platinum – 5 rounds and almost a full stair climb