If you have been paying attention to the posts lately, you know that we are trying to schedule a cooking class at the Gaynor School of Cooking in the Strip District. Â Unfortunately, there has been a scheduling issue for our originally planned first Saturday in November. Â We are now looking at the first Saturday in December. Â If you were planning to attend the cooking class, please let us know if the first Saturday in December will work for you. Â We can now accommodate up to 18, but must have at least 8.
Make sure you are following up on Facebook (https://www.facebook.com/IndustrialAthletics) and Twitter (http://twitter.com/indathletics). Â We will be posting more hints for the Halloween Party October Challenge. Â We also use social media to share other health/fitness related items, schedule updates, stories, pictures, etc.
CrossFit Alloy WOD for 10/21/2014:
Skill:
3 x 5 GHD raise if possible (if not- heavier than last week back extensions x 10)
rest one minute between sets
then:
Max height box jump
MetCon:
For Time:
30 Muscle Ups
(Work for 1 minute, Rest for 1 minute)
then . . .
20 Chest to Bar Pullups
500m Run
10 Overhead Squats (135/95)
500m Run
10 Overhead Squats (135/95)
500m Run
20 Chest to Bar Pullups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Muscle Ups
(Work for 1 minute, Rest for 1 minute)
then . . .
15 Chest to Bar Pullups
500m Run
10 Overhead Squats (115/75)
500m Run
10 Overhead Squats (115/75)
500m Run
15 Chest to Bar Pullups
Brass:
For Time:
50 Pullups and 50 Pushups
(Work for 1 minute, Rest for 1 minute)
then . . .
25 Pullups (may be banded)
500m Run
10 Overhead Squats (95/65)
500m Run
15 Overhead Squats (95/65)
Road Sprint
20 Pullups
Bronze:
For Time:
30 Pullups and 30 Pushups
(Work for 1 minute, Rest for 1 minute)
then . . .
15 Jumping Pullups
Road Sprint
10 Overhead Squats (55/35)
Road Sprint
10 Overhead Squats (55/35)
Road Sprint
15 Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Muscle Ups
(Work for 1 minute, Rest for 1 minute)
then . . .
15 Chest to Bar Pullups
500m Run
10 Overhead Squats (115/75)
500m Run
10 Overhead Squats (115/75)
500m Run
15 Chest to Bar Pullups
Brass:
For Time:
50 Pullups and 50 Pushups
(Work for 1 minute, Rest for 1 minute)
then . . .
25 Pullups (may be banded)
500m Run
10 Overhead Squats (95/65)
500m Run
15 Overhead Squats (95/65)
Road Sprint
20 Pullups
Bronze:
For Time:
30 Pullups and 30 Pushups
(Work for 1 minute, Rest for 1 minute)
then . . .
15 Jumping Pullups
Road Sprint
10 Overhead Squats (55/35)
Road Sprint
10 Overhead Squats (55/35)
Road Sprint
15 Jumping Pullups
37.5 inch box jump
Steel – 20:39
37.5 inch box jump
Steel – 20:39
Box Jump – 46″
RX – 20:00
Box Jump – 46″
RX – 20:00
Box Jump: 37.5 inches (used tape measure)
Steel: 23:52 (Did all Muscle-Ups (20) and Chest-to-Bar strict. Also, I did OHS at 95 lbs.)
Box Jump: 37.5 inches (used tape measure)
Steel: 23:52 (Did all Muscle-Ups (20) and Chest-to-Bar strict. Also, I did OHS at 95 lbs.)