Last week we announced Gymnastics Seminars returning to Industrial Athletics. Â We will bring back an intermediate class to Wednesday nights at 6:30pm and an advanced class on Sunday mornings at 9am. Â The intermediate class will concentrate on moving athletes from the kipping pullup to the bar muscle up and ring muscle up. Â The advanced class will continue to work on handstands and handstand walks. Â With Easter right around the corner, and a vacation for the instructor, the intermediate class will begin on April 15th and the advanced class will begin on April 19th. Â The cost is $100 and each class lasts for 6 weeks.
CrossFit Alloy WOD for 3/17/2015:
Mobility:
Wrist mobility while on all fours with fingers facing different directions
Roll Forearms with Barbells
High Rack holds with barbell
MetCon:
Max Rep Pullups in 5 Minutes
At the beginning of every minute, do 30 Double Unders
Rest 3 Minutes
Max Rep Hand Release Pushups in 5 Minutes
At the beginning of every minute, do 10 Box Jumps (24/20)
Post Pullups Reps and Pushups Reps to Comments
10:00am – Road Warrior Boot Camp with Vanessa Matthews
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
Max Rep Pullups in 5 Minutes
At the beginning of every minute, do 20 Double Unders
Rest 3 Minutes
Max Rep Hand Release Pushups in 5 Minutes
At the beginning of every minute, do 7 Box Jumps (24/20)
Brass:
Max Rep Pullups in 5 Minutes (may be banded)
At the beginning of every minute, do 20 Double Unders (attempts count) or 40 Single Unders
Rest 3 Minutes
Max Pushups in 5 Minutes (may be from knees)
At the beginning of every minute, do 7 Box Jumps (24/20)
Bronze:
Max Rep Ring Rows in 5 Minutes
At the beginning of every minute, do 30 Single Unders
Rest 3 Minutes
Max Rep Pushups in 5 Minutes (may be from knees with ab mat below chest)
At the beginning of every minute, do 5 Box Jumps (20/short box)
Scaling:
Platinum: As written above.
Steel:
Max Rep Pullups in 5 Minutes
At the beginning of every minute, do 20 Double Unders
Rest 3 Minutes
Max Rep Hand Release Pushups in 5 Minutes
At the beginning of every minute, do 7 Box Jumps (24/20)
Brass:
Max Rep Pullups in 5 Minutes (may be banded)
At the beginning of every minute, do 20 Double Unders (attempts count) or 40 Single Unders
Rest 3 Minutes
Max Pushups in 5 Minutes (may be from knees)
At the beginning of every minute, do 7 Box Jumps (24/20)
Bronze:
Max Rep Ring Rows in 5 Minutes
At the beginning of every minute, do 30 Single Unders
Rest 3 Minutes
Max Rep Pushups in 5 Minutes (may be from knees with ab mat below chest)
At the beginning of every minute, do 5 Box Jumps (20/short box)
Platinum – 55/66
Platinum – 55/66
Platinum/Steel: 42 pull-ups (all strict) / 65 hand release push-ups at Rx scale.
Did Steel for 1st half of WOD and got 20 D-U’s for rounds 1 -3. Had to do 40 S-U’s for the last 2 rounds. Did strict pull-ups for all rounds.
Platinum/Steel: 42 pull-ups (all strict) / 65 hand release push-ups at Rx scale.
Did Steel for 1st half of WOD and got 20 D-U’s for rounds 1 -3. Had to do 40 S-U’s for the last 2 rounds. Did strict pull-ups for all rounds.