CrossFit WODs for 12/13/2014 and Yoga

Saturdays are always busy at Industrial Athletics.  We start with a CrossFit class dedicated to those who want to compete.  We then offer one of our regular CrossFit classes that is like any other class we offer throughout the week with standardized scaling.  At noon, we work on some mobility.  Finally, at 12:30, we stretch it out, relax, and find our inner Ohm with Yoga.

9:30am – CrossFit Competition Class:

WOD 1:
Max 2 rep Push Press in 8 minutes

WOD 2:
Alternating Death By:
Minutes 1:  Lateral Box Jumps (24/20)
Minute 2:  Pistols

WOD 3:
For Time:
40 Chest to Bar Pullups
30 Burpess to 45 lb plate
20 Alternating Pistols
10 Muscle Ups

11:00am – Regular CrossFit Class

As Many Rounds as Possible in 8 Minutes:
10 Toes to Bar
20 Wall Balls (20/14)
30 Double Unders
Rest 2 Minutes . . .
Row 1000M with 5 Minute Cap

12:00pm – Mobility – Ideal Squat Position

12:30pm – Yoga with Janna