In case you missed the announcement last week, Industrial Athletics will be hosting its next potluck cookout on Saturday, June 28, 2014. The event will start at 9am where we will starts heats/waves of “The Fundamentals.” This is our benchmark WOD that we believe combines the most elements of CrossFit that we can crunch into one WOD. Once everyone has worked out, we will fire up the grill. Please make plans to be there. We will have a sign up sheet in the box for side dish and beverage signup. 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: This WOD will have a 30 min time cap.
Post Time or max reps completed to Comments
7:30pm: 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.