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. Unfortunately, there has been a scheduling issue for our originally planned first Saturday in November. We are now looking at the first Saturday in December. If you were planning to attend the cooking class, please let us know if the first Saturday in December will work for you. 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). We will be posting more hints for the Halloween Party October Challenge. 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.)