Latest WOD

CrossFit WOD for 11/8/2013

By Industrial AthleticsNovember 7, 20132 Comments

The CrossFit Alloy WOD for 11/8/2013:

Strength

Deadlifts
5, 5, 5, 5, 5

WOD

21-15-9

Wall Balls (20/14)
Burpees

Post Weight to Comments

Previous PostCrossFit WOD for 11/9/2013
Next PostCrossFit WOD for 11/7/2013

Join the discussion 2 Comments

Crimlaw says:

November 7, 2013 at 9:46 pm

Scaling:

Strength:
Everyone is Platinum of the deadlifts. Keep that back flat, engage those posterior chains, and lift heavy. Your goal is to find the maximum amount of weight you can deadlift 5 time . . . safely.

WOD:

Steel:
15, 12, 9
WallBalls (20/14)
Burpees

Brass:
15, 12, 9
WallBalls (14/10)
Burpees
Jake says:

November 8, 2013 at 9:34 am

Deadlifts 315lbs – got 3 reps at 350

5:06 for RX – good head to head with Brian!

Bright Spot Friday! @ron15233 had a huge push pre

Bright Spot Friday!

@ron15233 had a huge push press PR this week! Ron’s goal has been to work his upper body strength. We think it’s paying off!

Great job Ron!

#brightspot #brightspotfriday #pushpress #pushpresspr #crossfit #masterathlete #masterscrossfitter

Tomorrow is one rep max front squat day. Three ti

Tomorrow is one rep max front squat day.

Three tips to help you achieve a new PR or build confidence in that squat.

1. Lead with your elbows. Keep those elbows up the entire time. You don’t want your elbows pointing toward the floor.

2. Brace your core. Take that huge deep breath before you start your squat. It will help keep your core tight and your torso more upright.

3. Keep your heels on the ground while you drive your knees out. This will help recruit all of the muscles in your leg to help get you out of the bottom of the squat.

#frontsquat #frontsquats #crossfit #squats #frontsquatpr #prday #liftheavy

Be the best you. We want all of our athletes to b

Be the best you.

We want all of our athletes to be the best version of themselves.

We want to celebrate your successes and help you get better at the things you’re not yet great at. We want to be the best hour of your day. We want you to take what you learn in the gym and apply it to real life.

We want you to be the best you.

#bethebestyou #buildingbetterindividuals #crossfit #highfive #putinthework
#thebestyou #crossfitforeveryone

Join us on Memorial Day for our annual Murph worko

Join us on Memorial Day for our annual Murph workout.

By now you’ve heard everyone talking about Murph and our special Memorial Day workout.

But in case you're unfamiliar, "Murph" is a classic CrossFit workout known as a Hero WOD. Hero WOD's are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael's favorite workout to do, which at the time referred to it as "Body Armor". So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

So come join us! And don't worry, we allow and encourage scaling. Talk to a coach if you're still unsure.

#murph #murphchallenge #memorialdaymurph #memorialday #crossfitherowod #crossfitmurph #crossfit

Bright Spot Friday! Congratulations to Pete @raim

Bright Spot Friday!

Congratulations to Pete @raimondi_peter for hitting a new one rep max bench press weight last week.
We don’t bench press a lot, but just by Pete working on his overall strength and staying consistent with his attendance he was able to crush his old one rep max.

#benchpressmax #benchpress #brightspotfriday #brightspotfridays #benchoressing #liftweights #liftingweights

Fitness

Programs

Drop Ins

Free No Sweat Intro

Class Schedule

About

Team

Facility

Contact

Blog

Apparel Store

Privacy

Contact

Tel:412-528-6858

Industrial Athletics
1707 Pennsylvania Ave
Pittsburgh, PA 15233

Connect With Us

all the latest news at industrial athletics

©2019 Industrial Athletics | Website Design by Startup Active