Latest WOD

Run, Overhead Squats, Burpees for 9/16/2015

By September 15, 2015One Comment

NEW upcoming event: Bring-a-Buddy to WOD! Saturday, September 26th we’re opening up our 11 a.m. class to friends and family to come check out what we’re all about. So grab a buddy and join us for some sweaty fun. They can RSVP on Eventbrite. The event is also on Facebook for you to share and invite friends 🙂

October is coming quick.  You may notice Halloween items already in the stores.  Industrial Athletics’ Annual Halloween Party will be Saturday, October 24th at the Chateau Cafe and Cakery.  This is our yearly costume party with catered food.  It is a BYOB event.  We are scheduling early this year to make sure we notify our members in time to be put on the calendar.  More information will follow as we get closer.  For now, just reserve the date.

CrossFit Alloy WOD for 9/16/2015:

Olympic Lifting Accessory Work:
5 Minutes each to work up to Heavy:
1. High Hang Squat Clean
2. Mid thigh Squat Clean
3. Below the Knee Squat Clean

MetCon:
For Time:
Run 500m
20 Bar Facing Burpees
20 Overhead Squats (135/95)
1 Road Sprint
15 Bar Facing Burpees
15 Overhead Squats
Stair Climb
10 Bar Facing Burpees
10 Overhead Squats

Post Weights and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 500m
    20 Bar Facing Burpees
    20 Overhead Squats (115/75)
    1 Road Sprint
    15 Bar Facing Burpees
    15 Overhead Squats
    Stair Climb
    10 Bar Facing Burpees
    10 Overhead Squats

    Brass:
    For Time:
    Run 500m
    16 Bar Facing Burpees
    16 Overhead Squats (95-75/65-55)
    1 Road Sprint
    12 Bar Facing Burpees
    12 Overhead Squats
    Stair Climb
    8 Bar Facing Burpees
    8 Overhead Squats

    Bronze:
    For Time:
    1 Road Sprint
    16 Burpees
    16 Overhead Squats (55/35)
    1 Garage Sprint
    12 Burpees
    12 Overhead Squats
    1 Stair Climb
    8 Burpees
    8 Overhead Squats