After Jill and Dude’s movie night this Saturday, we have one more CrossFit event for the month of January. Next Saturday, the 31st, a group of our athletes will be headed to Fairmont, WV to represent Industrial Athletics and CrossFit Alloy is a CrossFit Competition. If you are free that day, please make the effort to take a road trip. It is always great to have our community come to our local competitions for support. It is even better to see a sea of blue and white when we are out of town. Gather up your Industrial Athletics and CrossFit Alloy gear.
6:30pm CrossFit Class is Cancelled
CrossFit Alloy WOD for 1/21/2015:
Strength:
Thrusters
3, 3, 3, 3, 3
Superset with 8 Explosive Wall Balls
MetCon:
4 Rounds for Time:
50 Double Unders
35 Knees to Elbows
15 Power Cleans (135/95)
Post Weight and Time to Comments
6:30pm – Gymnastics – Mastering the Kipping Pullups with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
40 Double Unders
25 Knees to Elbows
10 Power Cleans (135/95)
Brass:
4 Rounds for Time:
120 Single Unders
25 Hanging Leg Lifts
10 Hang Power Cleans (115-95/75-55)
Bronze:
4 Rounds for Time:
90 Single Unders
20 Sit-ups
10 Hang Power Cleans (75/55)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
40 Double Unders
25 Knees to Elbows
10 Power Cleans (135/95)
Brass:
4 Rounds for Time:
120 Single Unders
25 Hanging Leg Lifts
10 Hang Power Cleans (115-95/75-55)
Bronze:
4 Rounds for Time:
90 Single Unders
20 Sit-ups
10 Hang Power Cleans (75/55)