Great job to all of our athletes who ran in the Marathon yesterday. Â Our cheering section saw most of you. Â You all did really well and made us proud.
Please send you thoughts and prayers to Coach Mary Christian today as she undergoes surgery on her back. Â Her absence will be felt and we hope to have her back soon.
If you have not already done so, please go to MindBody Online and create an account. Â We will be using these accounts for class sign in, especially if you have a punch card.
May will mark the start of a new strength program at Industrial Athletics, the Home of CrossFit Alloy. Â Each month, we will concentrate on improving strength through 2 different lifts. Â Today, we start with Back Squats.
CrossFit Alloy WOD for 5/5/2014:
MetCon:
As Many Rounds as Possible in 10 Min:
10 Toes to Bar
10 Pistol squats
20 Double Unders
Strength:
Back Squats
10, 10, 10
Post Rounds and Weight to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Min:
8 Toes to Bar
8 Pistol squats
16 Double Unders
Brass:
As Many Rounds as Possible in 10 Min:
8 Toes to Bar or Knees to Elbows
8 Pistol squats (May be assisted)
16 Double Unders or 45 Single Unders
Bronze:
As Many Rounds as Possible in 10 Min:
8 Hanging leg raises
8 Pistol Squats (may be assisted) or Air Squats
45 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Min:
8 Toes to Bar
8 Pistol squats
16 Double Unders
Brass:
As Many Rounds as Possible in 10 Min:
8 Toes to Bar or Knees to Elbows
8 Pistol squats (May be assisted)
16 Double Unders or 45 Single Unders
Bronze:
As Many Rounds as Possible in 10 Min:
8 Hanging leg raises
8 Pistol Squats (may be assisted) or Air Squats
45 Single Unders