We are winding down June. July starts on Wednesday. With every month comes new things at Industrial Athletics. The July 2015 Fundamentals Program starts next Monday. We will start a new strength program next week. We will also have a new strength complex and new test strength for this month.
If you have a friend or family member who wants to start CrossFit, our Fundamentals Program is the best way to do it: http://industrial-athletics.com/2015/06/17/july-2015-crossfit-fundamentals-program/
CrossFit Alloy WOD for 6/29/2015:
Accessory Work:
50 Reps for Time of any of the following:
Ring Dips
Banded Ring Dips
Ring Dips with Feet on the Box
Hand Release Pushups
Pushups
Knee Pushups
MetCon:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (115/75)
50 Double Unders every time you drop the bar
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (185/125)
30 Air Squats every time you drop the bar
Post Reps for each lift to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (95/65)
50 Double Unders every time you drop the bar (attempts count)
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (155/105)
30 Air Squats every time you drop the bar
Brass:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (75/55)
30 Double Unders every time you drop the bar (Attempts Count) or 60 Single Unders
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (135-115/95-75)
20 Air Squats every time you drop the bar
Bronze:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (55/35)
40 Single Unders every time you drop the bar
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (95-75/65-55)
15 Air Squats every time you drop the bar
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (95/65)
50 Double Unders every time you drop the bar (attempts count)
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (155/105)
30 Air Squats every time you drop the bar
Brass:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (75/55)
30 Double Unders every time you drop the bar (Attempts Count) or 60 Single Unders
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (135-115/95-75)
20 Air Squats every time you drop the bar
Bronze:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (55/35)
40 Single Unders every time you drop the bar
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (95-75/65-55)
15 Air Squats every time you drop the bar