Don’t forget, there is a CrossFit Competition this weekend at CrossFit Iron City. The competition is a partner competition and we have two teams from Industrial Athletics competing. Victor/Mel and Matt/Jen will be the teams representing our gym. The Competition is on Sunday the 21st, which is a little different than what we are used to. If you have time, please come our and cheer us on. The event starts around 8am. Both teams will compete in 3 WODS and then the top 5 teams move on to the final. Here is the event address:
9457 Perry Hwy.
Pittsburgh, PA 15237
CrossFit Alloy WOD for 9/18/2014:
Skill:
Strict pull ups:
3sets:
ME (bw or with normal band)
ME (bw or with normal band)
ME (add band/thicker band and burn out to 15-20 reps)
Rest 90 seconds between attempts
MetCon:
4 Rounds for Time:
Run 500m
15 Toes to Bar
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
Run 500m
10 Toes to Bar
Brass:
4 Rounds for Time:
Run 500m
10 Knees to Elbows
Bronze:
4 Rounds for Time:
Road Sprint
10 Sit ups
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
Run 500m
10 Toes to Bar
Brass:
4 Rounds for Time:
Run 500m
10 Knees to Elbows
Bronze:
4 Rounds for Time:
Road Sprint
10 Sit ups
Strict PUs – 13, 8, 17(green band)
Platinum – 14:26
Strict PUs – 13, 8, 17(green band)
Platinum – 14:26
Strict PU’s – 18, 11, 15 (Blue band), 20 (Green band)
Platinum: 15:52 (able to do all 4 sets of 15 T2B unbroken. Only problem is that I have one speed for the T2B’s and it isn’t fast!)
Thanks for setting the pace, BG, Rafa and Jake!
Strict PU’s – 18, 11, 15 (Blue band), 20 (Green band)
Platinum: 15:52 (able to do all 4 sets of 15 T2B unbroken. Only problem is that I have one speed for the T2B’s and it isn’t fast!)
Thanks for setting the pace, BG, Rafa and Jake!
Strict PUs – 18, 15, 20 (green band)
RX – 13:38
Strict PUs – 18, 15, 20 (green band)
RX – 13:38