Latest WOD

Wall Balls for 2/16/2016

By February 15, 20163 Comments

After the evening classes tomorrow night, we will be removing the white board and part of the wall to make room for the wood pallets we will use for the flooring.  If you will be coming early on Thursday to help us move, please bring the following if you have them:

Work Gloves
Ratchet Set
Power Drill
Rubber Mallet

In case you didn’t notice yesterday, we will be utilizing the stairs every day this week.  We want to make sure we don’t miss them too much, HA.

CrossFit Alloy WOD for 2/16/2015:

Core:
Tabata:
Supermans

MetCon:
AMRAP 20 Min:
10 Wall Balls (20/14)(10/9)
10 Burpees
30 Double Unders

Mobility:
Weighted Groin Stretch
Prayer Stretch on Boxes

Post Rounds to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    7 Wall Balls (20/14)(10/9)
    7 Burpees
    20 Double Unders

    Brass:
    AMRAP 20 Min:
    7 Wall Balls (20/14)(10/8)
    7 Burpees
    60 Single Unders

    Bronze:
    AMRAP 20 Min:
    5 Wall Balls (14/10)(9/8)
    5 Burpees
    30 Single Unders

  • Joe DiMenno says:

    Steel: 10 rounds plus 5 reps. Did all wall ball sets of 7 unbroken for 10 rounds. That’s huge for me.

    Great job this morning John and BG at 6:15 am!

  • Dameka says:

    Nice job on those terrible wall balls Joe! I did 8+8 Platinum, it was a fun (full) 4:30 class.