As the cold weather arrives, plans, WODs, and schedules may change at the last moment. Make sure you are following us on social media: FACEBOOK and TWITTER.
Are you interested in seeing a CrossFit Competition locally and in person? The next local Competition will be hosted by CrossFit Athletics on December 6th. We have multiple members from Industrial Athletics who will be competing. It is always incredibly motivating during competitions to see our members in the crowd wearing our t-shirts and cheering us on. If you are in town on December 6th, please make plans to stop by. The competition will last all day. 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