Looks like it is going to be cold for a while now. So, why not keep warm with an Industrial Athletics hoodie. Watch the main table this week for the hoodie order sheet. We will leave the sign up sheet up this week. 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: 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