The first Industrial Athletics movie night at Jill and Dude’s will be on January 24th. Jill and Dude are looking for movie preferences. Right now, James Bond movies are winning, so if you have a preference, make sure make it known. Jill and Dude will be providing popcorn and drinks, you need to bring anything else you want. For more details, see our original post: http://industrial-athletics.com/2014/12/23/movie-night-jill-dudes/
For those attending the Cooking class on Saturday, you must be signed up and paid by tomorrow (Wednesday). Here is the menu:
Californian Sushi, Roasted vegetable Bruschetta, Oriental marinated Flank steak, Broiled salmon with Greek yogurt sauce, Avocado and Asian pear salad, Garlic sautéed potatoes, Crème Brulee
CrossFit Alloy WOD for 1/13/2015:
Skill:
Review standing hollow body position
3 rounds
30 sec wall walk into handstand hold with chest against wall (EVEN if u can kick up into handstand) focus on hollow body position
10 stepping lunges while holding a kb close to chest
MetCon:
4 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Brass:
4 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 L-sit Leg Raises
10 Lateral Box Jumps (24/20)
Bronze:
3 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 Lying Leg Raises
10 Lateral Box Jumps (20/Short Box)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Brass:
4 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 L-sit Leg Raises
10 Lateral Box Jumps (24/20)
Bronze:
3 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 Lying Leg Raises
10 Lateral Box Jumps (20/Short Box)
Platinum – 12:39
Platinum – 12:39
Platinum – 12:52 (strict toes to bar)
Platinum – 12:52 (strict toes to bar)