Don’t forget the next CrossFit Competition is coming up at the end of this month. Looks like we will have 5 or 6 of our athletes going down to Fairmont, WV to compete. The competition is on Saturday the 31st. We would love to have a sea of Industrial Athletics members there to cheer us on like last year.
CrossFit Class for 6:30pm tonight is canceled on behalf of the gymnastics seminar.
CrossFit Alloy WOD for 1/14/2015:
Strength:
Thrusters
5, 5, 5, 5, 5
Superset each set of Thrusters with 5 WallBalls
MetCon:
For Time:
Row 300m
30 Ring Dips
30 Sumo Deadlift Highpulls (75/55)
30 Pushups
30 Power Snatches (75/55)
30 Burpees
30 Pullups
30 Thrusters (75/55)
Post Weight and Time to Comments
6:30pm – Mastering the Kipping Pullups with Mark Freeman
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 300m
20 Ring Dips
20 Sumo Deadlift Highpulls (75/55)
20 Pushups
20 Power Snatches (75/55)
20 Burpees
20 Pullups
20 Thrusters (75/55)
Brass:
For Time:
Row 300m
20 Hand Release Pushups (may use knees)
20 Sumo Deadlift Highpulls (55/35)
20 Pushups (may use knees)
20 Power Snatches (55/35)
20 Burpees
20 Pullups (may be assisted)
20 Thrusters (55/35)
Bronze:
For Time:
Row 200m
15 Pushups (may be from knees)
15 Sumo Deadlift Highpulls (55/35)
15 Pushups (may be from knees)
15 Power Snatches (55/35)
15 Burpees
15 Jumping Pullups
15 Thrusters (55/35)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 300m
20 Ring Dips
20 Sumo Deadlift Highpulls (75/55)
20 Pushups
20 Power Snatches (75/55)
20 Burpees
20 Pullups
20 Thrusters (75/55)
Brass:
For Time:
Row 300m
20 Hand Release Pushups (may use knees)
20 Sumo Deadlift Highpulls (55/35)
20 Pushups (may use knees)
20 Power Snatches (55/35)
20 Burpees
20 Pullups (may be assisted)
20 Thrusters (55/35)
Bronze:
For Time:
Row 200m
15 Pushups (may be from knees)
15 Sumo Deadlift Highpulls (55/35)
15 Pushups (may be from knees)
15 Power Snatches (55/35)
15 Burpees
15 Jumping Pullups
15 Thrusters (55/35)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 300m
20 Ring Dips
20 Sumo Deadlift Highpulls (75/55)
20 Pushups
20 Power Snatches (75/55)
20 Burpees
20 Pullups
20 Thrusters (75/55)
Brass:
For Time:
Row 300m
20 Hand Release Pushups (may use knees)
20 Sumo Deadlift Highpulls (55/35)
20 Pushups (may use knees)
20 Power Snatches (55/35)
20 Burpees
20 Pullups (may be assisted)
20 Thrusters (55/35)
Bronze:
For Time:
Row 200m
15 Pushups (may be from knees)
15 Sumo Deadlift Highpulls (55/35)
15 Pushups (may be from knees)
15 Power Snatches (55/35)
15 Burpees
15 Jumping Pullups
15 Thrusters (55/35)
Platinum – 16:41 Thanks for pushing me to the end 6:15 !
Platinum – 16:41 Thanks for pushing me to the end 6:15 !
Steel: 13:25
Amazing effort, Jake, going platinum!
Steel: 13:25
Amazing effort, Jake, going platinum!