This Saturday will be the next outing for Industrial Athletics. Â We try to do a community activity once a month to help us grow friendships outside of the gym. Â This Saturday, we will be going to James Street Gastropub. Â We have been there before and they are very accommodating to our larger groups. Â 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)