The end of March is here. Spring begins soon. That means heading outside to run. But, first, as we do the last Wednesday of every month, we are testing our progress in fitness. “The Industry” is a workout designed specifically for our members at Industrial Athletics. Combining elements from cardiovascular movements, weight lifting, and gymnastics, this workout tests your work capacity across a longer time and different exercise domains. Make sure you record your scale and time. 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 Cancelled
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.