Saturdays are busy at Industrial Athletics. With Competition class starting at 9:30am and our Community CrossFit Class at 11:00am, we have a packed morning of nonstop CrossFit action.
Do you have a friend or family member who wants to try CrossFit? Our Tuesday night 5:30pm and Saturday morning 11am classes are free to the community. We will scale or substitute the workout to accommodate any level.
CrossFit Alloy WODs for 11/16/2016
9:30am – CrossFit Competition Class
WOD #1
EMOM 8 Min:
5 Hang Power Clean (135/95)
3 Hang Power Snatches (135/95)
WOD #2
Partner AMRAP 15 Min:
Row 200m
10 Burpee Jump Over Boxes
8 Muscle Ups
WOD #3
AMRAP 6 Min:
Wall Balls (20/14)(10/9)
KB swings (2/1.5), (1.5/1), and (1.5/1 (Russian))
* Complete Max reps of Wall Balls. Once you break Wall Ball reps, perform 6 Burpees as a buy in for Kb Swings. Complete Max reps of KB Swings until any break in motion, then perform another 6 Burpees as a buy in back to Wall Balls.
11:00am – CrossFit Community Class
Partner AMRAP 15 Min:
Row 200m
10 Burpee Jump Over Boxes
8 Muscle Ups
12:00pm : Mobility Class Canceled for Today
Scaling:
Platinum: As written above.
Steel:
Partner AMRAP 15 Min:
Row 200m
10 Burpee Jump Over Boxes
4 Muscle Ups
Brass:
Partner AMRAP 15 Min:
Row 200m
10 Burpee Jump Over Boxes
16 CTB Pullups (may be banded)
16 Push-ups (may be knees)
Bronze:
Partner AMRAP 15 Min:
Row 200m
6 Burpee Jump Over Boxes
12 Jumping Pullups
12 Push-ups (may be from knees)