Reminder: There will be no 6:30pm class tonight and no Olympic Lifting.
If you want to join Industrial Athletics and start CrossFit, make sure you sign up for our January 2015 CrossFit Fundamentals Course: http://industrial-athletics.com/get-started/
Today we are going to introduce the first in a series of Industrial Athletics benchmark workouts that will be released in 2015. Each of our benchmark wods will have a certain “Industrial” theme to them and be special to our gym and our community. This will help you track your regular progress and help us identify weaknesses or areas of improvement in our daily programming. We will continue to program CrossFit benchmark wods so that our members may also see how they stack up with other CrossFitters around the world.
The first Industrial Athletics Benchmark workout is “The Industry.” This workout was created by those who are at the top of our Industry at Industrial Athletics, our coaches. Each coach was assigned a certain portion of the workout to program, such as round for time, amrap, chipper, length of the workout, movement, reps, and more. We then sat down and put it all together. Unlike the other benchmark workouts that will randomly be spaced throughout the year, we will be programming “The Industry” during the last week of every month. Make sure you record your time. We believe that is covers a wide range of CrossFit’s 10 attributes of fitness (Endurance, Strength, Speed, Stamina, Power, Balance, Coordination, Agility, Accuracy, and Flexibility).
CrossFit Alloy WOD for 12/31/2014:
Strength:
Strict Shoulder Press
3, 3, 3, 3
MetCon:
“The Industry”
For Time:
Row 40 Calories
40 Power Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
80 Double Unders
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Platinum – 19:54
Platinum – 19:54