Have you seen those weird bikes back by our cargo bay door? Â Have you seen people struggling to ride them? Â Have you heard the chatter about how awful they are? Â They are called Assault Bikes and they earn that name. Â After a minute on these bikes and you will be trashed. Â The best part, the harder you work, the harder they are to ride. Â Have fun!
CrossFit Alloy WOD for 11/15/2016:
Core:
Plank Holds
5x 45 Sec Hold
30 Sec Rest
MetCon:
2 Rounds for Reps:
1 Min Assault Bike (cals)
Rest 30 Sec
1 Min Rowing (cals)
Rest 30 Sec
1 Min Box Jumps (24/20)
Rest 30 Sec
1 Min KB Swings (1.5/1)
Rest 30 Sec
1 Min Ski Jumpers
Rest 30 Sec
1 Min Wall Balls (20/14)(10/9)
Rest 30 Sec
Post Total Reps to Comments
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Reps:
1 Min Assault Bike
Rest 30 Sec
1 Min Rowing
Rest 30 Sec
1 Min Box Jumps (24/20)
Rest 30 Sec
1 Min KB Swings (1.25/0.75)
Rest 30 Sec
1 Min Ski Jumpers
Rest 30 Sec
1 Min Wall Balls (20/14)(10/9)
Rest 30 Sec
Brass:
2 Rounds for Reps:
1 Min Assault Bike
Rest 30 Sec
1 Min Rowing
Rest 30 Sec
1 Min Box Jumps (24/20)
Rest 30 Sec
1 Min KB Swings (1/0.5)
Rest 30 Sec
1 Min Ski Jumpers
Rest 30 Sec
1 Min Wall Balls (20/14)(10/8)
Rest 30 Sec
Bronze:
2 Rounds for Reps:
1 Min Assault Bike
Rest 30 Sec
1 Min Rowing
Rest 30 Sec
1 Min Box Jumps (20/short box)
Rest 30 Sec
1 Min KB Swings (0.75/0.5)
Rest 30 Sec
1 Min Ski Jumpers
Rest 30 Sec
1 Min Wall Balls (14/10)(9/8)
Rest 30 Sec