As you will recall from last month, we have created our own benchmark WOD (The Industry) that we will be doing the last Wednesday of every month. Â This WOD is designed to be difficult, but also provide all of our members plenty of growth opportunity. Â It combines the 3 CrossFit Modalities of weighted movements, cardiovascular movements, and gymnastics movements. Â By tracking your progress every month, you will be able to see if you are able to lift more weight, row faster, do more unassisted/less assisted pullups, get better at double unders, etc. Â We recommend that you track as many details about this WOD as you are able: Â time it took to row 40 meters, weight pulled for the cleans, box jump height, wall ball weight/height, pullup band/chest to bar pullups, and whether you did single or double unders. Â You also want to record how you felt, your relative intensity, and whether you were able to do more reps this month without requiring rest.
6:30pm CrossFit Class will be CANCELLED for the Gymnastics Seminar.
CrossFit Alloy WOD for 1/28/2015:
Strength:
Thruster
1, 1, 1, 1, 1, 1, 1
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Power Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
40 Double Unders
Post Time to Comments
6:30pm – Mastering the Pullup with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Thruster: 135 lbs. (1 rep)
Steel/Brass: 16:59 [30 calorie row; 30 power cleans at 115 lbs.; 30 Box Jumps @ 30 inches; 30 wall balls at 20 lbs.; 30 chest to bar (strict); 180 single unders)
Thruster: 135 lbs. (1 rep)
Steel/Brass: 16:59 [30 calorie row; 30 power cleans at 115 lbs.; 30 Box Jumps @ 30 inches; 30 wall balls at 20 lbs.; 30 chest to bar (strict); 180 single unders)