The Industrial Athletics CrossFit WOD for 1/6/2016 has wall balls, box jumps, and burpees. 15 Minutes is on the “longer” side of our WOD’s but isn’t anything extreme. Pick a fast pace in the beginning and try to stick with it.
Olympic Lifting returns today. Offered on Wednesdays at 7:30pm, Fridays at 6:30pm, and Sundays at 11am, this class gives our members a chance to get a little extra work on Clean and Jerks and Snatches. The classes come free with all weekly memberships (unlimited, 3 days a week, and couple’s). From non members and punch card holders, the Olympic Lifting Class is $50.00/month.
CrossFit Alloy WOD for 1/6/2016:
Core:
10 Rounds
Alt Side Planks
20 Sec work
10 Sec rest
MetCon:
AMRAP 15 Min:
20 Wall Balls (20/14)(10/9)
15 Box Jumps (20/14)
10 Burpees
Mobility:
Shoulder Sequence on Pullups Rig
Post Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
16 Wall Balls (20/14)(10/9)
12 Box Jumps (20/14)
8 Burpees
Brass:
AMRAP 15 Min:
15 Wall Balls (20/14)(10/8)
10 Box Jumps (20/14)
5 Burpees
Bronze:
AMRAP 15 Min:
15 Wall Balls (14/10)(9/8)
10 Box Jumps (14/short box)
5 Burpees