Christmas is coming early to Industrial Athletics. Â We are getting a new pullup rig. Â The current pullup rig is coming down, so no more breaking up the floor. Â We are moving to a powder coated wall mount along the windows. Â The rig has been ordered and if all continues as planned, we will be installing the new pullup rig on Saturday, December 20th. Â The landlord will be there with his crew to set up the anchoring system. Â We need your help to assemble all of the little parts, bolts, and bars to construct the actual pullup rig. Â We will be starting at 8:00am and working until it is done. Â If you are able, please come by. Â The more hands we have, the faster it will go.
CrossFit Alloy WOD for 12/10/2014:
Strength:
Bench Press
5, 5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (30/24)
5 Strict Handstand Pushups (45/25)
5 Power Cleans (185/125)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (24/20)
5 Strict Handstand Pushups (level)
5 Power Cleans (155/105)
Post Weight and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (30/24)
5 Strict Handstand Pushups (Level/AbMat)
5 Power Cleans (155/105)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (24/20)
5 Strict Handstand Pushups (Raised Target)
5 Power Cleans (135/95)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (24/20)
5 Strict Handstand Pushups (raised target)
5 Power Cleans (115/75)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (24/20)
5 Hand Release Pushups
5 Power Cleans (95/65)
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (20/short box)
5 DB Shoulder Press (35/25)
5 Power Cleans (95/65)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (20/short box)
5 DB Shoulder Press (25/15)
5 Power Cleans (75/55)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (30/24)
5 Strict Handstand Pushups (Level/AbMat)
5 Power Cleans (155/105)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (24/20)
5 Strict Handstand Pushups (Raised Target)
5 Power Cleans (135/95)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (24/20)
5 Strict Handstand Pushups (raised target)
5 Power Cleans (115/75)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (24/20)
5 Hand Release Pushups
5 Power Cleans (95/65)
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Box Jumps (20/short box)
5 DB Shoulder Press (35/25)
5 Power Cleans (95/65)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes:
5 Box Jumps (20/short box)
5 DB Shoulder Press (25/15)
5 Power Cleans (75/55)
Bench press: 195 lbs for 5 reps (failed on rep #6 of 205 lbs.)
Brass modified: round 1: 4 with 30 inches box and strict handstands to a raised target with 115 lbs. Power Clean
round 2: 8 + 5 with 24 inch box with strict hand stands and 95 lbs. Power Clean.
Bench press: 195 lbs for 5 reps (failed on rep #6 of 205 lbs.)
Brass modified: round 1: 4 with 30 inches box and strict handstands to a raised target with 115 lbs. Power Clean
round 2: 8 + 5 with 24 inch box with strict hand stands and 95 lbs. Power Clean.