As we do every last Wednesday of the Month, it is time for “The Industry.” This WOD was designed to help you see how you are progressing on a month-by-month basis. If you are recording your time and scaling, you will be able to see quickly how you are progressing. Does your time get faster? Are you moving up in scaling? Are you getting more double unders without missing? Maybe you are using a harder pullup band, or no pullup band. This is your chance to record every aspect of a WOD.
CROSSFIT CLASS FOR 6:30pm IS CANCELLED!!!
CrossFit Alloy WOD For 4/29/2015:
Strength:
Hang Power Cleans
1, 1, 1, 1, 1, 1, 1
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
6:30pm – Gymnastics with Freeman Technique, LLC
7:30pm – Olympic Lifting with Dustin Greene
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