Christmas is coming early to Industrial Athletics. We are getting a new pullup rig. The current pullup rig is coming down, so no more breaking up the floor. We are moving to a powder coated wall mount along the windows. The rig has been ordered and if all continues as planned, we will be installing the new pullup rig on Saturday, December 20th. The landlord will be there with his crew to set up the anchoring system. We need your help to assemble all of the little parts, bolts, and bars to construct the actual pullup rig. We will be starting at 8:00am and working until it is done. If you are able, please come by. 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 Club
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.