Throughout the first half of 2015, we are planning a few different seminars at Industrial Athletics. Â First, as we have announced, we will have the 6-week gymnastics seminar. Â It will be offered on one of the weeknights in lieu of the 6:30pm class for that night. Â We will be finalizing the specific night soon.
The second seminar in the plans right now is a Movement Seminar (http://themovementfix.com/). Â This one is not yet set in stone. Â We are looking at either March or May. Â Our opinion is to hold it in May so that there is enough time to plan around it and not run into people’s schedules. Â If you have a preference, please voice them on our Facebook Page (facebook.com/industrialathletics).
CrossFit Alloy WOD for 12/15/2014:
Strength:
Tempo Front Squat
3, 3, 3, 3, 3, 3, 3
Note: Â 3, 0, x, 2 tempo
MetCon:
As Many Rounds as Possible in 4 Minutes:
10 Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Chest to Bar Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Bar Muscle Ups
3 Jump Over Boxes (24/20)
Post Weight and Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
10 Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Chest to Bar Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Assisted Bar Muscle Ups
3 Jump Over Boxes (24/20)
Brass:
As Many Rounds as Possible in 4 Minutes:
10 Assisted Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Unassisted Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Chest to Bar Pullups
3 Jump Over Boxes (24/20)
Bronze:
As Many Rounds as Possible in 4 Minutes:
10 Ring Rows
10 Box Jumps (20/Short Box)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Jumping Pullups
5 Later Box Jumps (20/Short Box)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Assisted Pullups
3 Jump Over Boxes (20/Short Box)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
10 Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Chest to Bar Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Assisted Bar Muscle Ups
3 Jump Over Boxes (24/20)
Brass:
As Many Rounds as Possible in 4 Minutes:
10 Assisted Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Unassisted Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Chest to Bar Pullups
3 Jump Over Boxes (24/20)
Bronze:
As Many Rounds as Possible in 4 Minutes:
10 Ring Rows
10 Box Jumps (20/Short Box)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Jumping Pullups
5 Later Box Jumps (20/Short Box)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Assisted Pullups
3 Jump Over Boxes (20/Short Box)
Tempo Squats: 135 lbs. (3 reps – done twice as my max)
Platinum Rx: Round 1: 4 + 5; Round 2: 5 + 2; Round 3: 3 + 2
Tempo Squats: 135 lbs. (3 reps – done twice as my max)
Platinum Rx: Round 1: 4 + 5; Round 2: 5 + 2; Round 3: 3 + 2