We are through our first week of the November CrossFit Fundamentals Program. Only 2 more classes to go next week. We can’t wait to add new members to our Industrial Athletics Community.
CrossFit Alloy WOD for 11/7/2014:
Strength:
Weighted Farmers Carry Stair Climbs (25/15)
Note: Carry a plate in each hand by pinching the edge of the plate between your fingers and thumb
MetCon:
Every Minute on the Minute for 12 Minutes:
6 Burpees
1 Bear Complex (165/115)
On Minute 13, perform 1 minute of max effort air squats
Post Squat Reps to Comments
6:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
6 Burpees
1 Bear Complex (135/95)
On Minute 13, perform 1 minute of max effort air squats
Brass:
Every Minute on the Minute for 12 Minutes:
4 Burpees
1 Bear Complex (115-95/75-65)
On Minute 13, perform 1 minute of max effort air squats
Bronze:
Every Minute on the Minute for 12 Minutes:
4 Burpees
1 Bear Complex (75-55/55-35)
On Minute 13, perform 1 minute of max effort air squats