Next Saturday, October the 3rd, is the Industrial Athletics Kickball Game. Make sure you sign up on the main table. It will start around 10am and go until we have a winner. If we have enough teams, we will play multiple games. Friends and family are welcome. We need you to sign up so we know how many we have coming and make the teams. Plan to bring food and drinks. We will make this a wonderful Industrial Athletics Community Day!
We are adding an extra Olympic Lifting Accessory day this week since we only had one heavy lifting day. Enjoy.
CrossFit Alloy WOD for 9/25/2015:
Olympic Lifting Accessory Work:
EMOM 10 Min:
Min1-5: 2 Tap and Go Clean and Jerks (75% of 1 rep)
Min 5-10: 2 Tap and Go Clean and Jerks (increase weight if necessary)
MetCon:
3 Rounds for Time:
15 Toes to Bar
15 Box Jumps (24/20)
15 Shoulder to Overhead (75/55)
Post Weights and Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Toes to Bar
10 Box Jumps (24/20)
10 Shoulder to Overhead (75/55)
Brass:
3 Rounds for Time:
10 Hanging Leg Raises
10 Box Jumps (24/20)
10 Shoulder to Overhead (75/55)
Bronze:
3 Rounds for Time:
10 Lying Leg Raises
10 Box Jumps (20/short box)
10 Shoulder to Overhead (55/35)