It is the last day of March 2016. Â Bring on the warm weather so we can run, right? Â With that in mind, we will be peppering in more running as the weather warms up. Â Be sure to bring layers in case it is a little chilly in the morning and evening classes.
Tomorrow is a really special day for us. Â Does anyone know why?
Don’t forget that Sunday is a special WOD. Â We will be hosting “PAUL.” Â We have invited other boxes and law enforcement. Â All are welcome. Â We will be starting at 9:30am.
CrossFit Alloy WOD for 3/31/2016:
Stregnth:
Push Press
1, 1, 1, 1, 1
MetCon:
4 Rounds for Time:
10 Burpees
10 Jump Over Boxes (24/20)
10 KB Swings (1.5/1)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Burpees
10 Jump Over Boxes (24/20)
10 KB Swings (1.25/0.75)
Brass:
4 Rounds for Time:
8 Burpees
8 Jump Over Boxes (24/20)
8 KB Swings (1/0.5)
Bronze:
4 Rounds for Time:
8 Burpees
8 Jump Over Boxes (20/short box)
8 KB Swings (0.75/0.25)
Push Press: 160 lbs. for 1 rep
WOD Platinum: 7:00