It is the first CrossFit WOD at Industrial Athletics in 2015. Â We will have a regular schedule from hereon out. Â The Holidays are over and New Years Resolutions are in full force. Â The January 2015 CrossFit Fundamentals Course starts Monday, January 5th. Â The Course consists of 5 classes, each lasting 1 hour. Â You may attend at 6:00am or 5:30pm. Â The Course meets on M/W/F of the first week of the month, and M/W of the second week. Â 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. Â To get started: Â 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.