Latest WOD

Comp WOD for 4/5/2018

In case you missed the Newsletter for April, we are separating WODs into 3 types this month.  The majority of our workouts will be considered “Training” WODs and will be designed to increase your general fitness as CrossFit is designed to do.  The second type of WOD will be a skill WOD.  We will see that tomorrow.

Today, we have a Competition (Comp) WOD.  The goal of this WOD is not to be used for training purposes, but to test your fitness.  There will be 2-3 scaling options, your score and scale will be recorded on the board, and you will be competing with others who come to do the workout throughout the day.  Later in the month, we will have a second Comp WOD, but the order will be switched and the afternoon classes will do it before the morning classes.

Industrial Athletics WOD for 4/5/2018:

Olympic Lifting Accessory Work:
E2MOM 10 Min:
1 Squat Snatch (80%)
1 OHS

MetCon:
For Time:
50 DB Snatches (50/35)
40 Plate Hop Burpees (full ext of the hips)
30 Squats
20 HR Pushups
10 Pullups

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  • Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    50 DB Snatches (35/20)
    40 Burpees
    30 Squats
    20 Pushups
    10 Pullups

    Brass:
    For Time:
    40 DB Snatches (35/20)
    30 Burpees
    30 Squats
    20 Pushups (may use 24” box)
    10 Jumping Pullups