Latest WOD

CrossFit WOD’s for 7/18/2015

We have a lot in store for today.  Saturdays are always full of CrossFit at Industrial Athletics.  As last Saturday found out, we do more than what is written.  Want a good workout to start your weekend?  Come get it in.

9:30am – CrossFit Competition Class

WOD 1:
In 15 Minutes:
1. Snatch
work up to a heavy single
2. Clean
work up to a heavy double
3. Front Squat
work up to a heavy triple

WOD 2:
3 Rounds for Time:
30 Pull ups
30 Hand Release Push ups
30 Wall Balls (20/14)(10’/9′)

WOD 3:
As Many Reps as Possible in 10 Minutes:
Row 300m
10 Handstand Pushups

11:00am – Regular CrossFit Class

Strength:
Squat Cleans
1, 1, 1, 1, 1, 1, 1

MetCon:
3 Rounds for Time:
20 Pull ups
20 Burpees
20 Wall Balls (20/14)(10’/9′)

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    15 Pull ups
    15 Burpees
    15 Wall Balls (20/14)(10’/9′)

    Brass:
    3 Rounds for Time:
    15 Pull ups (may be banded)
    15 Burpees
    15 Wall Balls (20/14)(10’/8′)

    Bronze:
    3 Rounds for Time:
    15 Ring Rows
    15 Burpees
    15 Wall Balls (14/10)(9’/8′)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    15 Pull ups
    15 Burpees
    15 Wall Balls (20/14)(10’/9′)

    Brass:
    3 Rounds for Time:
    15 Pull ups (may be banded)
    15 Burpees
    15 Wall Balls (20/14)(10’/8′)

    Bronze:
    3 Rounds for Time:
    15 Ring Rows
    15 Burpees
    15 Wall Balls (14/10)(9’/8′)