Latest WOD

Bent Over Rows for 5/12/2016

If you have not seen the Flyers in the gym yet, we will be having an Industrial Athletics Basketball game on June 4th at Carnegie Mellon.  One of our members, Katy, has been helpful in reserving us baskerball courts and balls for that morning.  We will start around 9am and play for a couple of hours.  Afterwards, for those who are interested, we will head out to lunch as a group.  Industrial Athletics will be otherwise shut down that morning.  Make sure you sign up on the main table so we can make teams.

Saturday, drinknooma.com will be coming to Industrial Athletics between Competition Class and Regular Class.  They will be passing out samples of their recovery drinks.  Make sure you attend one of our Saturday morning classes and give them a try.  We are considering adding them to our refrigerator selection.

Today is the second day of our strength training this week.  As we mentioned the other day, it will be bent over rows.  This powerful movement will help to develop your pulling strength in your upper back and lats.  As you complete this lift, make sure you are maintaining a static position in your body and only moving through your arms and upper back.  We do not want to hinge at the hip and use our hamstrings for assistance.

CrossFit Alloy WOD for 5/12/2016:

Gymnastics Skill Work:
150 Squats for Time

Strength:
Bent Over Row
5, 5, 5, 5, 5

MetCon:
For Time:
50 Wallballs (20/14#)(10/9′)
100 DU
40 Kettlebell Swings (2/1.5)
80 DU
30 Wallballs
60 DU
20 Kettlebell Swings
40 DU

Post Times and Weight to Comments

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    50 Wallballs (20/14#)(10/9′)
    75 DU
    40 Kettlebell Swings (1.5/1)
    60 DU
    30 Wallballs
    40 DU
    20 Kettlebell Swings
    25 DU

    Brass:
    For Time:
    40 Wallballs (20/14#)(10/8′)
    75 DU or 225 SU
    30 Kettlebell Swings (1.25/.75)
    60 DU or 180 SU
    20 Wallballs
    40 DU or 120 SU
    10 Kettlebell Swings
    25 DU or 75 SU

    Bronze:
    For Time:
    40 Wallballs (14/10#)(9/8′)
    180 SU
    30 Kettlebell Swings (1/.5)
    150 SU
    20 Wallballs
    100 SU
    10 Kettlebell Swings
    75 SU