Announcement: Â Memorial Day is coming up on May 26, 2014. Â We will be having one WOD that day at 10am. Â The WOD will be “Murph” in honor of those who fight for our freedom. Â All Industrial Athletics members are invited. Â Expect large numbers and a long WOD. Â It will be a great time to appreciate what we have a grow our Community.
CrossFit Alloy WOD for 5/14/2014:
For Time:
30, 20 10
Body Weight Back Squats (Pulled from the ground)
3/4 BW Push Press (Pulled from the ground)
Strict Pullups
Note: Â Each athlete will be assigned one bar and will be in charge of changing weights.
Post Time to Comments
7:30pm
Olympic Lifting with Dustin Greene
Scaling:
Note: There will be a 20min cap on this WOD.
Platinum: As written above.
Steel:
For Time:
30, 20, 10
3/4 Body Weight Back Squats (Pulled from the ground)
1/2 BW Push Press (Pulled from the ground)
Kipping Pullups
Brass:
For Time:
20, 15, 10
3/4 Body Weight Back Squats (Pulled from the ground)
1/2 BW Push Press (Pulled from the ground)
Kipping Pullups or Banded Kipping Pullups
Bronze:
For Time:
20, 15, 10
1/2 Body Weight Back Squats (Pulled from the ground)
1/3 BW Push Press (Pulled from the ground)
Banded Kipping Pullups
Scaling:
Note: There will be a 20min cap on this WOD.
Platinum: As written above.
Steel:
For Time:
30, 20, 10
3/4 Body Weight Back Squats (Pulled from the ground)
1/2 BW Push Press (Pulled from the ground)
Kipping Pullups
Brass:
For Time:
20, 15, 10
3/4 Body Weight Back Squats (Pulled from the ground)
1/2 BW Push Press (Pulled from the ground)
Kipping Pullups or Banded Kipping Pullups
Bronze:
For Time:
20, 15, 10
1/2 Body Weight Back Squats (Pulled from the ground)
1/3 BW Push Press (Pulled from the ground)
Banded Kipping Pullups
Steel: 19:05 but with strict pull-ups. I liked this WOD a lot. It required a good pace and tested endurance. Definitely not a sprint WOD! Body weight of 160 lbs. 3/4 @ 120 lbs and 1/2 @ 80 lbs.
Good job, Fireman Dave, with the coaching! Welcome back to 6am!
Steel: 19:05 but with strict pull-ups. I liked this WOD a lot. It required a good pace and tested endurance. Definitely not a sprint WOD! Body weight of 160 lbs. 3/4 @ 120 lbs and 1/2 @ 80 lbs.
Good job, Fireman Dave, with the coaching! Welcome back to 6am!