It is the last week of December and the last couple of days of 2015. Remember that we will have a slightly different schedule this week. Normal schedule today and tomorrow. There will be no 6:30pm class on Wednesday. We will be CLOSED Thursday. Normal schedule for Friday, Saturday, and Sunday. We hope that everyone had a wonderful holiday. Let’s get ready for 2015.
The January 2015 CrossFit Fundamentals Course starts in one week. For more information: http://industrial-athletics.com/2014/12/19/january-2015-crossfit-fundamentals-program/
CrossFit Alloy WOD for 12/29/2014:
Strength:
Overhead Squat
3, 3, 3, 3
MetCon:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
1 Rope Climb
30 Double Unders
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Pullups and 5 Toes to Bar
30 Double Unders
Brass:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Pullups and 5 Toes to Bar or Hanging L-lifts
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Jumping Pullups and 5 Lying Leg Lifts
45 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Pullups and 5 Toes to Bar
30 Double Unders
Brass:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Pullups and 5 Toes to Bar or Hanging L-lifts
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 Burpees
5 Jumping Pullups and 5 Lying Leg Lifts
45 Single Unders
OHS: 105 lbs. for 3 reps
Platinum/Brass: 8 rounds + 9 reps (10 burpees/1 rope climb/ 60 single unders per round)
OHS: 105 lbs. for 3 reps
Platinum/Brass: 8 rounds + 9 reps (10 burpees/1 rope climb/ 60 single unders per round)