Just a reminder, our Saturday morning schedule has changed. Competition class now starts at 9:30am and runs for an hour and a half. Regular CrossFit class is from 11am-noon. We have added a mobility class for 30 minutes from noon to 12:30pm. And, we always have yoga from 12:30-1:30pm. Yoga only costs $5 for members of Industrial Athletics and is a great way to relax, stretch, and reconnect.
CrossFit Alloy WOD for 11/20/2014:
Core/Mobility:
Plank holds or walking plank tabata
Ankle mobility
MetCon:
For Time:
30 Chest to Bar Pullups
30 Hand Release Pushups
1 Stair Climb
20 Chest to Bar Pullups
20 Hand Release Pushups
1 Stair Climb
10 Chest to Bar Pullups
10 Hand Release Pushups
1 Stair Climb
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
25 Chest to Bar Pullups
25 Hand Release Pushups
1 Stair Climb
15 Chest to Bar Pullups
15 Hand Release Pushups
1 Stair Climb
5 Chest to Bar Pullups
5 Hand Release Pushups
1 Stair Climb
Brass:
For Time:
25 Pullups (may be banded)
25 Pushups (may be from knees)
1 Stair Climb
15 Pullups
15 Pushups
1 Stair Climb
5 Pullups
5 Pushups
1 Stair Climb
Bronze:
For Time:
20 Jumping Pullups
20 Pushups (with ab mat under chest/knees)
1 Stair Climb
10 Jumping Pullups
10 Pushups
1 Stair Climb
5 Jumping Pullups
5 Pushups
1 Stair Climb
Scaling:
Platinum: As written above.
Steel:
For Time:
25 Chest to Bar Pullups
25 Hand Release Pushups
1 Stair Climb
15 Chest to Bar Pullups
15 Hand Release Pushups
1 Stair Climb
5 Chest to Bar Pullups
5 Hand Release Pushups
1 Stair Climb
Brass:
For Time:
25 Pullups (may be banded)
25 Pushups (may be from knees)
1 Stair Climb
15 Pullups
15 Pushups
1 Stair Climb
5 Pullups
5 Pushups
1 Stair Climb
Bronze:
For Time:
20 Jumping Pullups
20 Pushups (with ab mat under chest/knees)
1 Stair Climb
10 Jumping Pullups
10 Pushups
1 Stair Climb
5 Jumping Pullups
5 Pushups
1 Stair Climb
Scaling:
Platinum: As written above.
Steel:
For Time:
25 Chest to Bar Pullups
25 Hand Release Pushups
1 Stair Climb
15 Chest to Bar Pullups
15 Hand Release Pushups
1 Stair Climb
5 Chest to Bar Pullups
5 Hand Release Pushups
1 Stair Climb
Brass:
For Time:
25 Pullups (may be banded)
25 Pushups (may be from knees)
1 Stair Climb
15 Pullups
15 Pushups
1 Stair Climb
5 Pullups
5 Pushups
1 Stair Climb
Bronze:
For Time:
20 Jumping Pullups
20 Pushups (with ab mat under chest/knees)
1 Stair Climb
10 Jumping Pullups
10 Pushups
1 Stair Climb
5 Jumping Pullups
5 Pushups
1 Stair Climb
Steel: 8:01 (chest to bar pull-ups done strict)
Great job Jake and BG with going Rx!
Cash out added a nice leg burn to end the work-out.
Steel: 8:01 (chest to bar pull-ups done strict)
Great job Jake and BG with going Rx!
Cash out added a nice leg burn to end the work-out.
Steel: 8:01 (chest to bar pull-ups done strict)
Great job Jake and BG with going Rx!
Cash out added a nice leg burn to end the work-out.