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. Be sure to watch for more announcements coming soon. Some of these changes may cause brief disruptions to our daily operations. 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)