Industrial Athletics would like to welcome Vanessa Matthews as the newest addition to the coaching staff. She will be providing boot camp classes as an additional service offered at our gym. For more information, check out her Road Warrior Workout Page: http://industrial-athletics.com/exercise-programs/road-warrior-workouts/ We will be adding pricing options to the website and Mindbody shortly. For now, those interested should contact Vanessa at 412-600-1125.
CrossFit Alloy WOD for 1/26/2015:
Strength:
Hang Power Snatches
1, 1, 1, 1, 1, 1, 1
MetCon:
As Many Rounds as Possible in 5 Minutes:
5 Toes to Bar
10 Pushups
15 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Post Weight and Rounds for each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Hanging L-Sit Leg Raises
10 Pushups
15 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Hanging L-sit Leg Raise
10 Pushups (on Knees)
15 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Bronze:
As Many Rounds as Possible in 5 Minutes:
3 Lying Leg Raise
6 Pushups (may be on Knees)
10 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Hanging L-Sit Leg Raises
10 Pushups
15 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Hanging L-sit Leg Raise
10 Pushups (on Knees)
15 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Bronze:
As Many Rounds as Possible in 5 Minutes:
3 Lying Leg Raise
6 Pushups (may be on Knees)
10 Walking Lunges
Rest 1 Minute
Repeat 3 Times
Hang Power Snatch – 165lbs (PR)
Platinum – 6, 5+10, 5
Nice job Joe D!
Hang Power Snatch – 165lbs (PR)
Platinum – 6, 5+10, 5
Nice job Joe D!
Hang Power Snatch: 105 lbs. (PR)
Platinum: 6, 5+23, 5+18
Thanks, Jake! Impressive PR with HPS!
Hang Power Snatch: 105 lbs. (PR)
Platinum: 6, 5+23, 5+18
Thanks, Jake! Impressive PR with HPS!