Remember that this Saturday is a big day for the Industrial Athletics Community. First, we will have our Community Day at the Gym. This will give our members an opportunity to bring friends and family to Industrial Athletics to learn about CrossFit. We will be giving a brief talk on the theory of what we do. Then we will break off into small groups, learn some basic movements we use in CrossFit, and do a basic “CrossFit”-type workout. The event will kick off around 11am and should last about 1.5-2 hours. 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