November CrossFit Fundamentals start today at Industrial Athletics. Fundamentals classes are offered at 6:00am and 5:30pm. Head over to our “Getting Started” page for more informaiton: http://industrial-athletics.com/get-started/
For current Industrial Athletics members, if you see someone new, make sure you introduce yourself.
This is the first Monday in November, so it also marks the start of our November Strength Program. Mondays will be X wods this month, so heavy movement mixed with high effort box jumps. The goal is train our athletes to create hip drive in lifts. Make sure you don’t miss it.
CrossFit Alloy WOD for 11/3/2014:
Strength:
“X WOD”
Hang cleans
8,8,8,8
Alternated with box jumps
2,1,2,1
Note: Keep 2 rep box jumps the same height, but increase 1 rep jumps to a comfortable height close to your 1 rep max.
MetCon:
As Many Rounds as Possible in 10 Minutes:
10 Toes to Bar
15 Pushups
10 Situps
20 Squats
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
7 Toes to Bar
12 Pushups
7 Situps
15 Squats
Brass:
As Many Rounds as Possible in 10 Minutes:
7 Knees to Elbows
12 Pushups (may be from knees)
7 Situps
15 Squats
Bronze:
As Many Rounds as Possible in 10 Minutes:
5 Sit Ups
10 Pushups (may be from knees)
5 Situps
10 Squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
7 Toes to Bar
12 Pushups
7 Situps
15 Squats
Brass:
As Many Rounds as Possible in 10 Minutes:
7 Knees to Elbows
12 Pushups (may be from knees)
7 Situps
15 Squats
Bronze:
As Many Rounds as Possible in 10 Minutes:
5 Sit Ups
10 Pushups (may be from knees)
5 Situps
10 Squats
Hang Power Cleans – 155lbs
Platinum – 5 rounds plus 30 reps
Hang Power Cleans – 155lbs
Platinum – 5 rounds plus 30 reps
Hang Power Cleans – 155lbs
Platinum – 5 rounds plus 30 reps
Hang Power Cleans: 125 lbs.
Platinum: 5 rounds plus 50 reps.
Hang Power Cleans: 125 lbs.
Platinum: 5 rounds plus 50 reps.