Have you seen those weird bikes back by our cargo bay door? Have you seen people struggling to ride them? Have you heard the chatter about how awful they are? They are called Assault Bikes and they earn that name. After a minute on these bikes and you will be trashed. The best part, the harder you work, the harder they are to ride. 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