The next Industrial Athletics Community event is on April 18th. Â We are heading to the James Street Gastropub. Â The Gastropub is great about accommodating our big parties and will allow us to reserve up to 25 seats. Â There is a sign up on the main table. Â If you want to reserve your seat for the 18th, be sure you put your name down. Â We have to tell the Gastropub how many to expect by the 15th. Â This will also be a Thank You event for Goose Adrian and a Welcome event for Coach Jen.
CrossFit Alloy WOD for 4/7/2015:
Core:
4 rounds for quality:
15 Back Extensions
MetCon:
For Time:
Row 500m
50 Burpees
50 Toes to Bar
Rest 2 min
Row 500m
Post Time to Comments
10:00am – Road Warrior Boot Camp with Vaness
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Burpees
40 Toes to Bar
Rest 2 min
Row 500m
Brass:
For Time:
Row 500m
35 Burpees
35 Hanging Leg Raises
Rest 2 min
Row 500m
Bronze:
For Time:
Row 300m
30 Burpees
30 Laying Leg Raises
Rest 2 min
Row 300m
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Burpees
40 Toes to Bar
Rest 2 min
Row 500m
Brass:
For Time:
Row 500m
35 Burpees
35 Hanging Leg Raises
Rest 2 min
Row 500m
Bronze:
For Time:
Row 300m
30 Burpees
30 Laying Leg Raises
Rest 2 min
Row 300m
Platinum – 12:49 (row splits 1:48 / 1:45)
Platinum – 12:49 (row splits 1:48 / 1:45)
Platinum: 14:00 (row splits DNK/1:49)
Platinum: 14:00 (row splits DNK/1:49)