Our 1 year Anniversary party is tomorrow. Don’t forget to sign up on the main table in the gym if you plan to attend and let us know what you plan to bring to eat or drink. We plan to have a lot of people there. Signing up in advance will help the morning run smoothly. The WOD will be completed in teams of 4 and will start at 9am.
CrossFit Alloy WOD for 4/4/2014:
Skill: Kipping Knees to Elbows and Kipping Toes to Bar
MetCon:
For Time:
4 Rounds:
10 Pushups
15 Burpees
then . . .
4 Rounds:
10 Toes to Bar
15 Sit Ups
Post Time to Comments
Scaling:
You must stand up entirely before beginning your first burpee. In other words, you may not use your last pushup as your first burpee.
Platinum: As written above.
Steel:
For Time:
3 Rounds:
10 Pushups
15 Burpees
then . . .
3 Rounds:
10 Toes to Bar
15 Sit Ups
Brass:
For Time:
3 Rounds:
7 Pushups (May be on a box)
12 Burpees
then . . .
3 Rounds:
7 Toes to Bar or Knees to Elbows
12 Sit Ups
Bronze:
For Time:
3 Rounds:
5 Pushups (May be on a box)
10 Burpees
then . . .
4 Rounds:
5 Knees to Elbows or leg lifts
10 Sit Ups
Platinum: Just over 10 minutes. Did all toes to bar unbroken for all 4 sets. Good job, Rafa, completing the WOD sub-10 minutes!
Thanks Joe! I was keeping the pace with you on this one. All t2b unbroken too.
Rx- 8:57