The 2014 Industrial Athletics Halloween Party is coming up on October 25th. It will be held in the Chateau Cafe located in our building. The Party will be a costume party. 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. 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. We released the first clue last Thursday. As for a second clue, the same person who has gone to Switzerland also plays the drums.
T-Shirts are IN!!!!! 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)