As the cold weather arrives, plans, WODs, and schedules may change at the last moment. Â Make sure you are following us on social media: Â FACEBOOK and TWITTER.
Are you interested in seeing a CrossFit Competition locally and in person? Â The next local Competition will be hosted by CrossFit Athletics on December 6th. Â We have multiple members from Industrial Athletics who will be competing. Â It is always incredibly motivating during competitions to see our members in the crowd wearing our t-shirts and cheering us on. Â If you are in town on December 6th, please make plans to stop by. Â The competition will last all day. Â More details to come.
CrossFit Alloy WOD for 11/12/2014:
Strength:
Snatch Balance
5, 5, 5, 5, 5
MetCon:
For Time:
Row 1000m
20 Deadlifts (225/155)
15 Handstand Pushups (45/25)(No kipping)
3 Stair Climbs
15 Deadlifts
10 Handstand Pushups
25 Burpees
10 Deadlifts
5 Handstand Pushups
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Barbel Greene Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
20 Deadlifts (185/125)
15 Handstand Pushups (No kipping)
3 Stair Climbs
15 Deadlifts
10 Handstand Pushups
25 Burpees
10 Deadlifts
5 Handstand Pushups
Brass:
For Time:
Row 1000m
20 Deadlifts (155-135/105-95)
15 Handstand Pushups (may be to a raised target)
3 Stair Climbs
15 Deadlifts
10 Handstand Pushups
25 Burpees
10 Deadlifts
5 Handstand Pushups
Bronze:
For Time:
Row 750m
15 Deadlifts (115-95/75-65)
10 DB Shoulder Press (35/25)
2 Stair Climbs
10 Deadlifts
7 DB Shoulder Press
18 Burpees
5 Deadlifts
3 DB Shoulder Press
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
20 Deadlifts (185/125)
15 Handstand Pushups (No kipping)
3 Stair Climbs
15 Deadlifts
10 Handstand Pushups
25 Burpees
10 Deadlifts
5 Handstand Pushups
Brass:
For Time:
Row 1000m
20 Deadlifts (155-135/105-95)
15 Handstand Pushups (may be to a raised target)
3 Stair Climbs
15 Deadlifts
10 Handstand Pushups
25 Burpees
10 Deadlifts
5 Handstand Pushups
Bronze:
For Time:
Row 750m
15 Deadlifts (115-95/75-65)
10 DB Shoulder Press (35/25)
2 Stair Climbs
10 Deadlifts
7 DB Shoulder Press
18 Burpees
5 Deadlifts
3 DB Shoulder Press