We will be offering a self-defense seminar on 1/23/2016. It will run from 9am to noon. The goal of the seminar will be to teach you how to evade dangerous situations you may encounter in everyday life. If attacked on the street by a stranger, do you know what to do to get away? The price of the course will be contingent on the number of participants. So, if you plan to attend, make sure you sign up.
We will be taxing the cardiovascular system and forearms today. The Farmer’s Carry Stair Climbs will get the heart racing and make your forearms ache. Then, hop on a bar and start toes to bar. Make sure to hold on. Just when you catch your breath, start hopping over a bar.
CrossFit Alloy WOD for 1/5/2016:
Strength:
E2MOM
Front Squats
1, 1, 1, 1, 1 (90%)
MetCon:
For Time:
1 Farmers Carry Stair Climb (25/15)
30 Toes to Bar
60 Ski Jumpers
1 FC Stair Climb
20 Toes to Bar
40 Ski Jumpers
1 FC Stair Climb
10 Toes to Bar
20 Ski Jumpers
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Farmers Carry Stair Climb (25/15)
20 Toes to Bar
40 Ski Jumpers
1 FC Stair Climb
10 Toes to Bar
20 Ski Jumpers
1 FC Stair Climb
5 Toes to Bar
10 Ski Jumpers
Brass:
For Time:
1 Farmers Carry Stair Climb (15/10)
20 Hanging Leg Raises
40 Ski Jumpers
1 FC Stair Climb
15 Hanging Leg Raises
30 Ski Jumpers
1 FC Stair Climb
10 Hanging Leg Raises
20 Ski Jumpers
Bronze:
For Time:
1 Stair Climb
20 Lying Leg Raises
40 Ski Jumpers
1 Stair Climb
10 Lying Leg Raises
20 Ski Jumpers
1 Stair Climb
5 Lying Leg Raises
10 Ski Jumpers
Front Squat: 185 lbs.
Platinum: 9:57