As a reminder, the 2014 Holliday Hammer is this Saturday, December 6th, at CrossFit Athletics on the south side of Pittsburgh. Â We have a number of athletes from Industrial Athletics competing: Â Rachel, Matt, Adam, Susan, Jake, Rafa, and Ox. Â The event starts around 8am and will go all day. Â There will be 3 workouts that all of our athletes will compete in. Â The top athletes will move on to a final WOD. Â Here is the address of the event: Â 2713 Sarah St, Pittsburgh, PA 15203
For our athletes who are new to CrossFit, this is a great way to see some CrossFit action, cheer on our community, and see what our Pittsburgh CrossFit community is like. Â Please wear your Industrial Athletics or CrossFit Alloy swag.
CrossFit Alloy WOD for 12/4/2014:
Core/Mobility:
Roll outs (using loaded barbell or ab roller) 3×10-15 90 sec rest in between
Neck and shoulder mobility
MetCon:
For Time:
1 Stair Climb
20 Double Unders
5 Cleans (165/115)
1 Stair Climb
30 Double Unders
10 Cleans
1 Stair Climb
40 Double Unders
15 Cleans
Post time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Stair Climb
20 Double Unders
5 Cleans (135/95)
1 Stair Climb
30 Double Unders
10 Cleans
1 Stair Climb
40 Double Unders
15 Cleans
Brass:
For Time:
1 Stair Climb
10 Double Unders or 30 Single Unders
5 Cleans (115-95/75-65)
1 Stair Climb
20 Double Unders or 60 Single Unders
10 Cleans
1 Stair Climb
30 Double Unders or 90 Single Unders
15 Cleans
Bronze:
For Time:
1 Stair Climb
30 Single Unders
5 Cleans (75/55)
1 Stair Climb
60 Single Unders
10 Cleans
1 Stair Climb
90 Single Unders
15 Cleans
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Stair Climb
20 Double Unders
5 Cleans (135/95)
1 Stair Climb
30 Double Unders
10 Cleans
1 Stair Climb
40 Double Unders
15 Cleans
Brass:
For Time:
1 Stair Climb
10 Double Unders or 30 Single Unders
5 Cleans (115-95/75-65)
1 Stair Climb
20 Double Unders or 60 Single Unders
10 Cleans
1 Stair Climb
30 Double Unders or 90 Single Unders
15 Cleans
Bronze:
For Time:
1 Stair Climb
30 Single Unders
5 Cleans (75/55)
1 Stair Climb
60 Single Unders
10 Cleans
1 Stair Climb
90 Single Unders
15 Cleans
Brass: 7:53 (115 lbs. for cleans) 1st round included double-unders, but single unders thereafter.