Latest WOD

Double Under Practice for 5/4/2016

By now, you should have seen signs around the gym for the Grist House event on May 14th.  This is our next social event.  The Grist House is a local craft beer brewery located in Millvale.  We will be meeting on the 14th for drinks and socializing.  There will also be a food truck for those who want to eat.  The Grist House is pet friendly, so all dogs are welcome.  We have a Facebook event page made for this.  If you did not receive the invite, make sure you like our Facebook page at Facebook.com/industrialathletics

CrossFit Alloy WOD for 5/4/2016:

Gymnastics Skill Work:
50 1 Leg Single Unders (Each Leg)
50 Single Unders
Then . . .
100 Double Unders
or
Max Effort Double Unders in 3 Attempts

MetCon:
For Time:
20 HSPU (level)
30 1 Arm Kettlbell Snatches (1.5/1)
40 Overhead Walking Lunges (45/25)
50 Calorie Row

Mobility:
Cradle Lunges
Forward
Lateral

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 HSPU (Raised Target)
    30 1 Arm Kettlbell Snatches (1.25/0.75)
    40 Overhead Walking Lunges (35/15)
    50 Calorie Row

    Brass:
    For Time:
    15 Piked HSPU
    25 1 Arm Kettlbell Snatches (1.0/0.5)
    35 Overhead Walking Lunges (35/15)
    40 Calorie Row

    Bronze:
    For Time:
    15 DB Shoulder Press (25/15)
    25 1 Arm Kettlbell Snatches (0.75/0.5)
    35 Overhead Walking Lunges (25/10)
    40 Calorie Row