Latest WOD

MUs, HS Walk, and Pistols for 7/17/2018

Did you watch the CrossFit Regionals this year?  Do you remember the handstand walk workout with the obstacles?  We are going to do a variation of that today.  This is a HIGHLY technical workout.  For those with good gymnastics skills, this will be a fun one.  For those who need some extra work on gymnastics skills, pick a scaling that you know you can handle.

Industrial Athletics WOD for 7/17/2018:

3 Rounds for Time:
9 Muscle Ups
40 Ft HS Walk
30 Pistols
40 Ft HD Walk
*place objects in the handstand walk path

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

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  • Scaling:

    Platinum: As written above

    Steel:
    3 Rounds for Time:
    7 Bar Muscle Ups or 7 CTB Pullups and 7 Pushups
    3 Wall Walks
    24 Pistols
    3 Wall Walks
    *place objects in the handstand walk path

    Brass:
    3 Rounds for Time:
    9 Pullups (may be banded)
    9 Pushups (may use box)
    5 Box Walks
    24 Pistols Progressions
    5 Box Walks

    Bronze:
    3 Rounds for Time:
    9 Jumping Pullups
    9 Pushups (may use box)
    40 Ft Bear Crawl
    24 Lunges
    40 Ft Bear Crawl