There is a competition this weekend and some of our athletes are participating. On Sunday, September 21st, CrossFit Iron City will be hosting a partner competition. The competition will start at 8am and run until approximately 4pm. The format will be like all other local competitions you have attended. Industrial Athletics has two teams: Victor/Mel and Matt/Jen. If you are able to make it, please come and wear your Industrial Athletics or CrossFit Alloy gear. Here is the address of the competitions:
9457 Perry Hwy.
Pittsburgh, PA 15237
CrossFit Alloy WOD for 9/16/2014:
Skill:
3 sets:
1 min ME row for calories
Rest 90 sec
MetCon:
As Many Rounds as Possible in 12 Min:
1 Power Clean (155/105)
1 Chest to Bar Pullup
2 Power Cleans (155/105)
2 Chest to Bar Pullups
3 Power Cleans (155/105)
3 Chest to Bar Pullups
and so on until time runs out
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Min:
1 Power Clean (135/95)
1 Chest to Bar Pullup (may be banded)
2 Power Cleans (135/95)
2 Chest to Bar Pullups
3 Power Cleans (135/95)
3 Chest to Bar Pullups
Brass:
As Many Rounds as Possible in 12 Min:
1 Power Clean (115-95/175-65)
1 Pullups (may be banded)
2 Power Cleans (115-95/75-65)
2 Pullups
3 Power Cleans (115-95/75-65)
3 Pullups
Bronze:
As Many Rounds as Possible in 12 Min:
1 Power Clean (75/55)
1 Jumping Pullup
2 Power Cleans (75/55)
2 Jumping Pullups
3 Power Cleans (75/55)
3 Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Min:
1 Power Clean (135/95)
1 Chest to Bar Pullup (may be banded)
2 Power Cleans (135/95)
2 Chest to Bar Pullups
3 Power Cleans (135/95)
3 Chest to Bar Pullups
Brass:
As Many Rounds as Possible in 12 Min:
1 Power Clean (115-95/175-65)
1 Pullups (may be banded)
2 Power Cleans (115-95/75-65)
2 Pullups
3 Power Cleans (115-95/75-65)
3 Pullups
Bronze:
As Many Rounds as Possible in 12 Min:
1 Power Clean (75/55)
1 Jumping Pullup
2 Power Cleans (75/55)
2 Jumping Pullups
3 Power Cleans (75/55)
3 Jumping Pullups
Row (19,20,21)
Steel (unassisted CTBs) – 9 rounds plus 7 reps
Row (19,20,21)
Steel (unassisted CTBs) – 9 rounds plus 7 reps
Row (26,27)
RX – 9 rounds plus 5 reps
Row (26,27)
RX – 9 rounds plus 5 reps