If you participate in all Industrial Athletics activities today, you are in for an entire day of fitness and fun. Â Don’t forget that the cooking school is tonight at 6pm. Â Here is the address:
Gaynor’s School of Cooking
309 East Carson Street
Pittsburgh, PA 15219
Want to check our Gaynor’s website? Â http://www.gaynorsschoolofcooking.com/
CrossFit Alloy Wods for 1/17/2015:
9:30am – Competition Class
WOD #1
EMOM until Failure
Deadlift to Hang Power Clean
Men: Â 115, 145, 155, 175, 205, 225, 245, 275, 305
Women: Â 55, 75, 95, 115, 135, 145, 155, 175, 205
You will have 1 minutes to perform 1 rep at each weight
If you fail to complete the lift, you will have the remainder of the minute to perform max rep Double Unders
WOD #2
AMRAP 10 Minutes
1 Rope Climb
5 Handstand Pushups
10 Burpees
15 Squats
WOD#3
3 Rounds for Reps
30 Sec Deadlifts (115/75)
20 Sec Rest
30 Sec KB Swings (1.5/1)
20 Sec Rest
30 Sec Front Squats (115/75)
20 Sec Rest
30 Sec 1 Arm Snatches (1.5/1)
11:00am – Regular CrossFit Class
12 Minute Running Clock:
1 Min Squat Cleans (135/95)
1 Min Push Jerks
2 Min Squat Cleans (135/95)
2 Min Push Jerks
3 Min Squat Cleans (135/95)
3 Min Push Jerks
12:30pm – Yoga with Janna
6:00pm – Cooking Class at Gaynor’s School of Cooking