Latest WOD

Athlete of the Month WOD(s) for 5/30/2018

It’s the last Wednesday of May.  That means it is time for the workout of the month for our Athlete of the Month:  Michael “Cheez” McNamara.  For a guy who loves PVC Pass throughs, it shouldn’t be a surprise that his chosen workout is a bunch of fun CrossFit warmups.

Want to learn more about Cheez:  VIDEO INTERVIEW and ONLINE INTERVIEW

Industrial Athletics WODs for 5/30/2018

6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Invisible “Fran”: 21-15-9 of Jumping Pullups and PVC Thrusters.  6 Min Cap

“Bring Sally Up”: Squats:  Go up when the song says “bring sally up” and down when the song says “bring sally down”.  4 min

Toilet tag: Play tag! When tagged that person has to sit in an at or below parallel squat position for 15 seconds in order to get back into the game.  6 Minutes

Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and all of your gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line where they can drop it off and cruise back to the middle to do it all over again.  Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins! 6-8 Minutes

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club