Looks like it is going to be cold for a while now. Â So, why not keep warm with an Industrial Athletics hoodie. Â Watch the main table this week for the hoodie order sheet. Â We will leave the sign up sheet up this week. Â If you want one of our hoodies, make sure you sign up, put down your size, and pay before this Friday.
CrossFit Alloy WOD for 12/8/2014:
Strength:
Tempo Front Squats
5, 5, 5, 5, 5
Note: Â 3 Seconds down, no pause at the bottom, explode to the top, 2 second pause at the top
MetCon:
4 Rounds for Reps:
1 Min Row for Calories
Rest 30 Sec
1 Min Burpees
Rest 30 Sec
1 Min Double Unders
Rest 30 Sec
Post Weight and Reps to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
1 Min Row for Calories
Rest 30 Sec
1 Min Burpees
Rest 30 Sec
1 Min Single Unders
Rest 30 Sec
Brass:
4 Rounds for Reps:
1 Min Row for Calories
Rest 30 Sec
1 Min Down/Ups
Rest 30 Sec
1 Min Single Unders
Rest 30 Sec
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
1 Min Row for Calories
Rest 30 Sec
1 Min Burpees
Rest 30 Sec
1 Min Single Unders
Rest 30 Sec
Brass:
4 Rounds for Reps:
1 Min Row for Calories
Rest 30 Sec
1 Min Down/Ups
Rest 30 Sec
1 Min Single Unders
Rest 30 Sec