This Saturday will be the next outing for Industrial Athletics. We try to do a community activity once a month to help us grow friendships outside of the gym. This Saturday, we will be going to James Street Gastropub. We have been there before and they are very accommodating to our larger groups. They need a headcount before we get there, so please sign up on the main table.
CrossFit Alloy WOD for 9/25/2014:
Skill:
Rowing:
3x ME 500 m row (rest 1:1 or pair up with someone and rest while they row)
MetCon:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (115/75) (60%)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (135/95)(70%)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (155/105)(80%)
6 Jump Over Boxes
Post Total Rounds to Comments
Scaling:
Platinum Plus: Snatch weight based on % of 1 rep max power snatch
Platinum: As written above
Steel:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (95/65)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (115/75)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (135/95)
6 Jump Over Boxes
Brass:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (75/55)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (95/65)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (115/75)
6 Jump Over Boxes
Bronze:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (55/35)
6 Jump Over Boxes (20/short box)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (75/55)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (95/65)
6 Jump Over Boxes
Scaling:
Platinum Plus: Snatch weight based on % of 1 rep max power snatch
Platinum: As written above
Steel:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (95/65)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (115/75)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (135/95)
6 Jump Over Boxes
Brass:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (75/55)
6 Jump Over Boxes (24/20)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (95/65)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (115/75)
6 Jump Over Boxes
Bronze:
As Many Rounds as Possible in 3 Min:
3 Power Snatches (55/35)
6 Jump Over Boxes (20/short box)
Rest 1 Min
As Many Rounds as Possible in 3 Min:
2 Power Snatches (75/55)
6 Jump Over Boxes
Rest 1 Min
As Many Rounds as Possible in 3 Min:
1 Power Snatch (95/65)
6 Jump Over Boxes
Brass: Basically, completed 4+ rounds each time. For round 3, I tried to increase to 115 lbs., but failed. So, I continued the WOD at the 95 lbs. weight.
Skill (Rowing): If there is one thing that can be said about me is consistency! Check out these row times:
Round 1: 1:44.9; Round 2: 1:44.3 (Best Round); Round 3: 1:44.7
Brass: Basically, completed 4+ rounds each time. For round 3, I tried to increase to 115 lbs., but failed. So, I continued the WOD at the 95 lbs. weight.
Skill (Rowing): If there is one thing that can be said about me is consistency! Check out these row times:
Round 1: 1:44.9; Round 2: 1:44.3 (Best Round); Round 3: 1:44.7
Rowing – 1:38, 1:44, 1:49
RX – 4+4, 4+1, 3 (missed the snatch twice at 155)
Rowing – 1:38, 1:44, 1:49
RX – 4+4, 4+1, 3 (missed the snatch twice at 155)