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CrossFit WODs for 1/16/2016

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 

Join the discussion One Comment

  • Avatar Crimlaw says:

    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)