Please remember to spread the word that the November CrossFit Fundamentals Program will begin on November 3rd. Anyone new to CrossFit must attend the Fundamentals Program before joining the regular CrossFit classes at Industrial Athletics. For more information, and to sign up, head over to our getting started page: http://industrial-athletics.com/get-started/
The next local CrossFit Competition has been scheduled. The annual Holiday Hammer at CrossFit Athletics will be on December 6th. Currently, we have 5 men and 2 women from Industrial Athletics who will be competing. Please mark it on your calendar and plan to come support our athletes as they represent our gym to the local CrossFit Community.
CrossFit Alloy WOD for 10/30/2014:
Skill:
Shoulder Mobility
Using a band, open the shoulders:
Facing the Pullup Rig
Sideways to the Pullup Rig
Back to the Pullup Rig
then . . .
Open the shoulders with hands on a Box
MetCon:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
10 Rings Dips
10 Pistols with a KB (0.5/0.25 pood)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Platinum: 4 rounds even. First time doing weighted pistols in a WOD.
Great job, Rafa & BG on going platinum and blowing it out! OB: thanks for pushing me!
Platinum: 4 rounds even. First time doing weighted pistols in a WOD.
Great job, Rafa & BG on going platinum and blowing it out! OB: thanks for pushing me!