HAPPY HALLOWEEN!!!
It is the end of October. Â We are sad to see another great month come to an end at Industrial Athletics. Â But, as always, we are excited to start another month fresh. Â New WODs, new strength program, new skill work, a Thanksgiving Day WOD, and more. Â Make sure you don’t miss it.
CrossFit Alloy WOD for Halloween:
Strength:
Turkish Getups
1, 1, 1, 1 (each arm)
MetCon:
Every Minute on the Minute for 14 Minutes:
Min 1: Â 4 Squat Snatches (135/95)
Min 2: Â 12 KB Swings (2/1.5)
On Minute 15, do 1 min of Burpees
Post Weight and Burpee Reps to Comments
6:30pm – Olympic Lifting is CANCELLED
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Squat Snatches (115/65)
Min 2: 12 KB Swings (1.5/1)
On Minute 15, do 1 min of Burpees
Brass:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Squat Snatches (95/65)
Min 2: 12 KB Swings (1.5/1.0)
On Minute 15, do 1 min of Burpees
Bronze:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Power Snatches (75/55)
Min 2: 12 KB Swings (1/0.5)
On Minute 15, do 1 min of Burpees
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Squat Snatches (115/65)
Min 2: 12 KB Swings (1.5/1)
On Minute 15, do 1 min of Burpees
Brass:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Squat Snatches (95/65)
Min 2: 12 KB Swings (1.5/1.0)
On Minute 15, do 1 min of Burpees
Bronze:
Every Minute on the Minute for 14 Minutes:
Min 1: 4 Power Snatches (75/55)
Min 2: 12 KB Swings (1/0.5)
On Minute 15, do 1 min of Burpees
Bronze/Brass hybrid: 17 burpees. 4 squat snatches at 65 lbs. and 12 KB swings at 1.5 pood (all done unbroken).
Turkish Get Up: 1 pood.
Bronze/Brass hybrid: 17 burpees. 4 squat snatches at 65 lbs. and 12 KB swings at 1.5 pood (all done unbroken).
Turkish Get Up: 1 pood.