The 2015 Summer Showdown is this Saturday. Â Make some plans to come cheer on our 4 teams. Â Here is CrossFit Athletics’s address:
2121 Mary St
Pittsburgh, PA 15203
For our athletes who are competing, today should start your rest. Â If you come to Industrial Athletics today to workout, pick a lower scaling and move at half effort.
It is Industry time. Â This is also the WOD choice of our Athlete of the Month: Â Gary. Â The last Wednesday of every month, we repeat this WOD to track your progress. Â The WOD is designed with a lot of different elements testing everything from cardiovascular capacity, to lifting weights, to lifting your body weight, to developing skills. Â Developing new abilities through our general programming every month will help you move faster and move up in scaling.
CrossFit Alloy WOD for 7/29/2015:
Strength:
Thrusters
1, 1, 1, 1, 1, 1, 1
* Compare to April 27, 2015
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10/9)
40 Chest to Bar Pullups
80 Double Unders
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
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
Scaling:
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