It is the first CrossFit WOD at Industrial Athletics in 2015. We will have a regular schedule from hereon out. The Holidays are over and New Years Resolutions are in full force. The January 2015 CrossFit Fundamentals Course starts Monday, January 5th. The Course consists of 5 classes, each lasting 1 hour. You may attend at 6:00am or 5:30pm. The Course meets on M/W/F of the first week of the month, and M/W of the second week. Once you have completed all 5 classes in a row, you may join our regular CrossFit class for the remainder of the month on a 3-day a week membership. To get started: http://industrial-athletics.com/get-started/
CrossFit Alloy WOD for 1/2/2015:
Strength:
Pendlay Row
5, 5, 5, 5, 5
MetCon:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (155/105)
4 Hand Power Cleans (155/105)
2 Shoulder to Overhead (155/105)
On Minute 13, Max effort Alternating Pistols in 1 Minute
Post Weight and Pistol Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (135/95)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistols in 1 Minute
Brass:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (115/75)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistol Progressions in 1 Minute
Bronze:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (95-75/65-55)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Lunges in 1 Minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (135/95)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistols in 1 Minute
Brass:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (115/75)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistol Progressions in 1 Minute
Bronze:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (95-75/65-55)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Lunges in 1 Minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (135/95)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistols in 1 Minute
Brass:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (115/75)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Pistol Progressions in 1 Minute
Bronze:
Every Minute on the Minute for 12 Minutes:
6 Deadlifts (95-75/65-55)
4 Hand Power Cleans
2 Shoulder to Overhead
On Minute 13, Max effort Alternating Lunges in 1 Minute
Bronze: Done with 95 lbs. (limiting factor was the shoulder to overhead). Minute 13: 20 pistols.
Bronze: Done with 95 lbs. (limiting factor was the shoulder to overhead). Minute 13: 20 pistols.