In case you missed the announcement last week, Industrial Athletics will be hosting its next potluck cookout on Saturday, June 28, 2014. Â The event will start at 9am where we will starts heats/waves of “The Fundamentals.” Â This is our benchmark WOD that we believe combines the most elements of CrossFit that we can crunch into one WOD. Â Once everyone has worked out, we will fire up the grill. Â Please make plans to be there. Â We will have a sign up sheet in the box for side dish and beverage signup. Â Click HERE for more information.
CrossFit Alloy WOD for 6/11/2014:
For Time:
Run 500m
50 Box Jumps (24/20)
50 Deadlifts (185/125)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jumps
Run 500m
Note: Â This WOD will have a 30 min time cap.
Post Time or max reps completed to Comments
7:30pm: Â Olympic Lifting with Mary
Scaling:
Platinum: As written above. This WOD is going to be very difficult
Steel:
For Time:
Run 500m
30 Box Jumps (24/20)
30 Deadlifts (185/125)
30 Wall Balls (20/14)
30 Ring Dips
30 Wall Balls
30 Deadlifts
30 Box Jumps
Run 500m
Brass:
For Time:
Run 500m
30 Box Jumps (24/20)
30 Deadlifts (135/95)
30 Wall Balls (20/14)
30 Pushups (may be on a box)
30 Wall Balls
30 Deadlifts
30 Box Jumps
Run 500m
Bronze:
For Time:
Road Sprint
20 Box Jumps (20/short box)
20 Deadlifts (115-95/75-55)
20 Wall Balls (14/10)
20 Pushups (may be on a box)
20 Wall Balls
20 Deadlifts
20 Box Jumps
Road Spint
Scaling:
Platinum: As written above. This WOD is going to be very difficult
Steel:
For Time:
Run 500m
30 Box Jumps (24/20)
30 Deadlifts (185/125)
30 Wall Balls (20/14)
30 Ring Dips
30 Wall Balls
30 Deadlifts
30 Box Jumps
Run 500m
Brass:
For Time:
Run 500m
30 Box Jumps (24/20)
30 Deadlifts (135/95)
30 Wall Balls (20/14)
30 Pushups (may be on a box)
30 Wall Balls
30 Deadlifts
30 Box Jumps
Run 500m
Bronze:
For Time:
Road Sprint
20 Box Jumps (20/short box)
20 Deadlifts (115-95/75-55)
20 Wall Balls (14/10)
20 Pushups (may be on a box)
20 Wall Balls
20 Deadlifts
20 Box Jumps
Road Spint
Did Steel but with only a 95# DL. Finished in 23:55, grateful that the rain started prior to the second run.
Did Steel but with only a 95# DL. Finished in 23:55, grateful that the rain started prior to the second run.