Next Saturday we will be closed for the 2015 Summer Showdown. The annual summer competition at CrossFit Athletics is always a great competition to test our fitness. This year, the Summer Showdown is a partner competition. Industrial Athletics has 5 teams currently signed up to compete. Put on your blue and white and come support us as we work our hardest.
Today’s Regular CrossFit WOD will be a partner/team wod.
CrossFit Alloy WODS for 7/25/2015:
9:30am – Competition Class – We are getting ready for August 1. It is 1 week away.
WOD 1:
3 Rounds for Time: (break up between partners)
1 Garage Sprint
20 Handstand Pushups
30 Wall Balls (20/14)(10’/9′)
40 Double Unders
WOD 2:
5, 4, 3, 2, 1
Power Cleans (185/125)
Front Squats (185/125)
Note: One partner working at a time. Partner 1 does 5 Cleans, then partner 2 does 5 cleans. Partner 1 does 5 front squats, then partner 2 does 5 front squats. Then 4, 3, 2, and 1
WOD 3:
4 Rounds For Time:
15 Cal Row
15 Pullups
15 Toes to Bar
15 Burpees
15 STO (115/75)
Note: One Partner works at a time. Partners must alternate movements. Partner 1 Rows, Partner 2 Pullups, Partner 1 Toes to Bar, Partner 2 burpees, Partner 1 STO, Partner 2 Row, Partner 1 Pullups, and so on.
WOD 4:
Accessory Work if Time Remains:
50 Ring Dips for Time
Note: Everyone working as an individual
11:00am – Regular CrossFit PARTNER WOD
Accessory Work:
50 Wall Balls for Time (20/14)(10’/9′)
MetCon:
4 Rounds For Time:
15 Cal Row
15 Pullups
15 Toes to Bar
15 Burpees
15 STO (95/65)
Note: One Partner works at a time. Partners must alternate movements. Partner 1 Rows, Partner 2 Pullups, Partner 1 Toes to Bar, Partner 2 burpees, Partner 1 STO, Partner 2 Row, Partner 1 Pullups, and so on.
Scaling:
Platinum: As written above.
Steel:
4 Rounds For Time:
15 Cal Row
15 Pullups
15 Toes to Bar
15 Burpees
15 STO (75/55)
Brass:
4 Rounds For Time:
15 Cal Row
15 Pullups (may be banded)
15 Hanging Leg Raises
15 Burpees
15 STO (75/55)
Bronze:
4 Rounds For Time:
10 Cal Row
10 Ring Rows
10 Sit ups
10 Burpees
10 STO (55/35)
Scaling:
Platinum: As written above.
Steel:
4 Rounds For Time:
15 Cal Row
15 Pullups
15 Toes to Bar
15 Burpees
15 STO (75/55)
Brass:
4 Rounds For Time:
15 Cal Row
15 Pullups (may be banded)
15 Hanging Leg Raises
15 Burpees
15 STO (75/55)
Bronze:
4 Rounds For Time:
10 Cal Row
10 Ring Rows
10 Sit ups
10 Burpees
10 STO (55/35)