The coaches, landlord, and others have been holding a lot of meetings lately to discuss some changes coming to Industrial Athletics over the next few months. Â Be sure to watch for more announcements coming soon. Â Some of these changes may cause brief disruptions to our daily operations. Â Make sure you are checking the website, Facebook, and Twitter.
CrossFit Alloy WOD for 11/17/2014:
Strength:
X WOD
Hang Power Cleans
3,3,3,3,3,3,3,3
Box jumps
2,1,2,1,2,1,2,1
MetCon:
Every Minute on the Minute for 10 Minutes:
8 Push Press (135/95)
8 Toes to Bar
On Minute 11, perform max effort situps for 60 sec.
Post Weight and Number of Situps to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
8 Push Press (135/95)
5 Toes to Bar
On Minute 11, perform max effort situps for 60 sec.
Brass:
Every Minute on the Minute for 10 Minutes:
8 Push Press (115-95/75-65)
5 Knees to Elbows
On Minute 11, perform max effort situps for 60 sec.
Bronze:
Every Minute on the Minute for 10 Minutes:
6 Push Press (75/55)
4 Sit Ups
On Minute 11, perform max effort situps for 60 sec.
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
8 Push Press (135/95)
5 Toes to Bar
On Minute 11, perform max effort situps for 60 sec.
Brass:
Every Minute on the Minute for 10 Minutes:
8 Push Press (115-95/75-65)
5 Knees to Elbows
On Minute 11, perform max effort situps for 60 sec.
Bronze:
Every Minute on the Minute for 10 Minutes:
6 Push Press (75/55)
4 Sit Ups
On Minute 11, perform max effort situps for 60 sec.
Hang Power Cleans: 145 lbs. (for 3 reps)
Box Jumps: 30 inch box plus 2 plates of 45lbs. plus 1 plate of 10 lbs.
Steel/Brass: 34 sit-ups (95 lbs. push press for 8 reps for all 10 rounds and 5 TTB of all 10 rounds)
Hang Power Cleans: 145 lbs. (for 3 reps)
Box Jumps: 30 inch box plus 2 plates of 45lbs. plus 1 plate of 10 lbs.
Steel/Brass: 34 sit-ups (95 lbs. push press for 8 reps for all 10 rounds and 5 TTB of all 10 rounds)
Hang Power Cleans: 145 lbs. (for 3 reps)
Box Jumps: 30 inch box plus 2 plates of 45lbs. plus 1 plate of 10 lbs.
Steel/Brass: 34 sit-ups (95 lbs. push press for 8 reps for all 10 rounds and 5 TTB of all 10 rounds)