Latest WOD

Rowing, Stairs, and Burpees for 11/30/2015

By November 29, 20152 Comments

It is the last day of November.  It is also the last day to reach your 3 month goal.  Did you achieve your goals?  If so, let us know.

Today is also the first day of the December 2015 CrossFit Fundamentals Program.  If you see someone new, make sure you introduce yourself.

CrossFit Alloy WOD for 11/30/2015:

Core:
Tabata:
Alternate
Mountain Climbers
Situps

MetCon:
For Time:
Row 500m
then . . .
6 Rounds
1 Stair Climb (25/15)
10 Burpees

Mobility:
Foam Roll:
Quads
IT Bands
Calves
Hamstrings

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    6 Rounds
    1 Stair Climb (15/10)
    10 Burpees

    Brass:
    For Time:
    Row 500m
    then . . .
    4 Rounds
    1 Stair Climb (15/10)
    10 Burpees

    Bronze:
    For Time:
    Row 300m
    then . . .
    4 Rounds
    1 Stair Climb (10/0)
    8 Burpees

  • Joe DiMenno says:

    Platinum: 17:09 (burning forearms for last 2 rounds)