January is packed full of community events for Industrial Athletics:
On Saturday the 17th we are heading to Gaynor’s School of Cooking for a cooking class and dinner. Â We need at least 8 people to sign up, but can handle up to 18. Â Make sure you sign up on the main table and pay to reserve your spot. Â The cooking class will be that Saturday evening.
On Saturday the 24th, Jill and Dude are hosting a movie night at their place. Â Directions are located on the main table. Â Make sure you let us know if you are planning to attend. Â Here is more information: Â http://industrial-athletics.com/2014/12/23/movie-night-jill-dudes/.
Finally, the 31st is this year’s Winter Chiller in Fairmont, WV. Â It wouldn’t be a competition without Industrial Athletics CrossFit Alloy athletes and we won’t do well unless you are there to cheer us on.
CrossFit Alloy WOD for 1/6/2015:
Skill:
Part 1: Â Standing hollow/straight/arch positions with PVC Pipe
Part 2:
4 Rounds
30 Sec handstand hold against the wall
10 Front Rack lunge steps (may be in place or walking) (95/65)
MetCon:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (25/15)
5 Shoulder Press (115/75)
10 Push Press
15 Push Jerks
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (25/15)
5 Shoulder Press (95/65)
10 Push Press
15 Push Jerks
Brass:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (15/10)
5 Shoulder Press (75/55)
10 Push Press
15 Push Jerks
Bronze:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (10/5)
3 Shoulder Press (55/35)
9 Push Press
12 Push Jerks
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (25/15)
5 Shoulder Press (95/65)
10 Push Press
15 Push Jerks
Brass:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (15/10)
5 Shoulder Press (75/55)
10 Push Press
15 Push Jerks
Bronze:
4 Rounds for Time:
1 Farmer’s Carry Stair Climb (10/5)
3 Shoulder Press (55/35)
9 Push Press
12 Push Jerks
Steel – 14:40
Steel – 14:40
Brass: 14:49 (Did the Farmer’s carry at the Steel weight of 25 lbs.)
Brass: 14:49 (Did the Farmer’s carry at the Steel weight of 25 lbs.)