Remember that this Saturday is a big day for the Industrial Athletics Community. Â First, we will have our Community Day at the Gym. Â This will give our members an opportunity to bring friends and family to Industrial Athletics to learn about CrossFit. Â We will be giving a brief talk on the theory of what we do. Â Then we will break off into small groups, learn some basic movements we use in CrossFit, and do a basic “CrossFit”-type workout. Â The event will kick off around 11am and should last about 1.5-2 hours. Â It is free for everyone.
Later that evening, around 6:30pm, we will be meeting at the Round Corner Cantina for an informal going away party for Ryanne and OB.
CrossFit Alloy WOD for 6/15/2015:
Strength:
Push Press
3, 3, 3, 3, 3
MetCon:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (30/24)
20 Double Unders
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (24/20)
20 Double Unders
Post Weight and Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (24/20)
20 Double Unders (attempts count)
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (24/20)
20 Double Unders (attempts count)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (24/20)
60 Single Unders
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (24/20)
60 Single Unders
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (20/short box)
40 Single Unders
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (20/Short Box)
20 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (24/20)
20 Double Unders (attempts count)
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (24/20)
20 Double Unders (attempts count)
Brass:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (24/20)
60 Single Unders
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (24/20)
60 Single Unders
Bronze:
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Jump Over Boxes (20/short box)
40 Single Unders
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
5 Burpees
10 Lateral Box Jumps (20/Short Box)
20 Single Unders