The 2014 Industrial Athletics Halloween Party is coming up on October 25th. Â It will be held in the Chateau Cafe located in our building. Â The Party will be a costume party. Â In order to help us gauge how much food to order from the catering, we are asking everyone to please sign up to show your plans to attend. Â There will be a sign up sheet located on the main table this week.
Don’t forget that we have a Challenge going on for the Halloween Party encouraging you to get to know your fellow members. Â We released the first clue last Thursday. Â As for a second clue, the same person who has gone to Switzerland also plays the drums.
T-Shirts are IN!!!!! Â If you ordered a t-shirt or t-shirts, make sure you see a coach.
CrossFit Alloy WOD for 10/13/2014:
Strength:
Split Jerks
5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 10 Minutes:
8 Jump over Boxes (24/20) (May be lateral jumps)
8 Toes to Bar
8 Strict Handstand Pushups
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (24/20) (May be lateral jumps)
6 Toes to Bar
6 Strict Handstand Pushups
Brass:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (24/20) (May be lateral jumps)
6 Knees to Elbows
6 Strict Handstand Pushups to a raised target
Bronze:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (20/short box) (May be lateral jumps)
6 Sit-ups
6 DB Shoulder Press (25/15)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (24/20) (May be lateral jumps)
6 Toes to Bar
6 Strict Handstand Pushups
Brass:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (24/20) (May be lateral jumps)
6 Knees to Elbows
6 Strict Handstand Pushups to a raised target
Bronze:
As Many Rounds as Possible in 10 Minutes:
6 Jump over Boxes (20/short box) (May be lateral jumps)
6 Sit-ups
6 DB Shoulder Press (25/15)
Despite the early hour, I enjoyed working out with the regulars at 5:15 am!
Split Jerk: 115 lbs. for 5 reps.
Steel: 8 rounds plus 3 box jumps. I used 2 ab mats for a raised target for the handstands as my right shoulder improves. The good news is that I did all 8 rounds of handstand push-ups unbroken. Hoping to move to 1 ab mat for the next WOD with HSPU’s.
Thanks for setting an nice pace, Alicia!
Despite the early hour, I enjoyed working out with the regulars at 5:15 am!
Split Jerk: 115 lbs. for 5 reps.
Steel: 8 rounds plus 3 box jumps. I used 2 ab mats for a raised target for the handstands as my right shoulder improves. The good news is that I did all 8 rounds of handstand push-ups unbroken. Hoping to move to 1 ab mat for the next WOD with HSPU’s.
Thanks for setting an nice pace, Alicia!
Split Jerks – 165 lbs
Platinum – 6 rounds plus 16
Split Jerks – 165 lbs
Platinum – 6 rounds plus 16
Split Jerks – 205 lbs
RX – 9 rounds +9
& 8 rounds +22 (30″ box)
Split Jerks – 205 lbs
RX – 9 rounds +9
& 8 rounds +22 (30″ box)