As a reminder, the 2014 Holliday Hammer is this Saturday, December 6th, at CrossFit Athletics on the south side of Pittsburgh. We have a number of athletes from Industrial Athletics competing: Rachel, Matt, Adam, Susan, Jake, Rafa, and Ox. The event starts around 8am and will go all day. There will be 3 workouts that all of our athletes will compete in. The top athletes will move on to a final WOD. Here is the address of the event: 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. 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.