Thank you to everyone who came out to the social event last Saturday night. Â It was a blast. Â We had a ton of fun and we love any event that helps bring us closer as a Community. Â Thank you to Julia as well for organizing.
We have a couple 1 mile runs today. Â We ran a full mile two weeks ago. Â Last week, we saw longer distances broken up into smaller pieces. Â Today, we start to put it together for longer sustained runs. Â Make sure you check the 1 mile map and ask if you don’t know where you are going.
CrossFit Alloy WOD for 5/16/2016:
Strength:
Bent Over Row
3, 3, 3, 3, 3
MetCon:
For Time:
Run 1 Mile
10 Burpees
10 Box Jumps (24/20″)
20 Burpees
20 Box Jumps
30 Burpees
30 Box Jumps
Run 1 Mile
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1 Mile
7 Burpees
7 Box Jumps (24/20″)
14 Burpees
14 Box Jumps
25 Burpees
25 Box Jumps
Run 1 Mile
Brass:
For Time:
Run 0.5 Mile
7 Burpees
7 Box Jumps (24/20″)
14 Burpees
14 Box Jumps
25 Burpees
25 Box Jumps
Run 0.5 Mile
Bronze:
For Time:
Run 1 400m + building run
5 Burpees
5 Box Jumps (20/short box″)
10 Burpees
10 Box Jump/s
20 Burpees
20 Box Jumps
Run 1 400m + building run
holy cardio!
Oh dear…
It is a lovely day for a run. Not too hot, and not too cold.