Latest WOD

Running, Burpees, and Box Jumps for 5/16/2016

Thank you to everyone who came out to the social event last Saturday night.  It was a blast.  We had a ton of fun and we love any event that helps bring us closer as a Community.  Thank you to Julia as well for organizing.

We have a couple 1 mile runs today.  We ran a full mile two weeks ago.  Last week, we saw longer distances broken up into smaller pieces.  Today, we start to put it together for longer sustained runs.  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

Join the discussion 4 Comments

  • Crimlaw says:

    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

  • Leanne Thomas says:

    holy cardio!

  • Samuel G. Levy says:

    Oh dear…

  • Industrial Athletics CrossFit Alloy says:

    It is a lovely day for a run. Not too hot, and not too cold.