The end of March is here. Â Spring begins soon. Â That means heading outside to run. Â But, first, as we do the last Wednesday of every month, we are testing our progress in fitness. Â “The Industry” is a workout designed specifically for our members at Industrial Athletics. Â Combining elements from cardiovascular movements, weight lifting, and gymnastics, this workout tests your work capacity across a longer time and different exercise domains. Â Make sure you record your scale and time. Â It is designed as a monthly test so that you can easily track your progress.
CrossFit Alloy WOD for 3/25/2015:
Core:
4 Rounds for Quality:
10 GHD Situps
10 Good Mornings with an empty barbell
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Power Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
80 Double Unders
Post Time to Comments
7:30pm – Olympic Lifting CancelledÂ
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Hang Snatch – 175lb PR
Platinum – 18:47 PR
Nice job Joe getting all those power cleans at 135!
Hang Snatch – 175lb PR
Platinum – 18:47 PR
Nice job Joe getting all those power cleans at 135!
Thanks, Jake! Awesome job with Platinum. Very impressive!
Steel: 17:23 PR Done with strict chest-to-bar pull-ups and with double-unders for all 60 reps.
Thanks, Jake! Awesome job with Platinum. Very impressive!
Steel: 17:23 PR Done with strict chest-to-bar pull-ups and with double-unders for all 60 reps.