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CrossFit WODs for 5/20/2017

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Yoga returns today at 8:00am.  You don’t want to miss this chance to stretch it out and recover from your week.  The cost is only $5.00.  After that, we will have our CrossFit Competition Class at 9:30am for those who want to train to compete in a local competition.  The 11am CrossFit class will be canceled for our lecture with Jill on fermentation and kombucha.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
AMRAP 8 Min:
Squat Snatch (165/110)

WOD #2:
Run 1 Mile

WOD #3:
5 Rounds for Time:
4 Clean and Jerk (185/125)
6 Bar MU’s
1 40ft Handstand Walk
10 Handstand Pushups

11:00am – Kombucha Lecture with Jill Ciciarelli 

Medball Cleans and Push Jerks for 5/19/2017

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Don’t forget that there is no 11am class tomorrow.  Instead, come learn a life skill from Jill Ciciarelli, our resident expert in fermentation.  She will even give you a free starter for kombucha tea if you bring a jar with a lid.

Today’s WOD is a little something different.  We teach the medball squat clean in our fundamentals program, but never really use it in our regular classes.  It is a great tool to reinforce proper clean form.  It is also a nasty little movement that will burn your legs and get your chest pumping for air.  Inspired by some of the Regionals WODs here is your Workout of the Day.

Industrial Athletics WOD for 5/19/2017:

Buy In:
Tabata
Pullup Negatives

MetCon:
For Time:
50 Medball Cleans (20/14)
25 Push Jerks (155/105)
50 Medball Cleans

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

Running and Deadlifts for 5/17/2017

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This Saturday is a lecture on kombucha with Jill at 11am.  If you are interest, come listen to the lecture and receive a free kombucha starter.  You will need a jar with a lid on it.  The regular CrossFit class will be canceled.

Today’s WOD is designed to kill your posterior chain:  low back, glutes, and hamstrings.  The faster you run, the harder the deadlifts will be.  The faster you push through deadlifts, the harder your runs will be.

Industrial Athletics WOD for 5/27/2017:

5 Rounds for Time:
Run 400m
20 Deadlifts (155/105)

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

Amanda for 5/16/2017

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Today’s WOD is a CrossFit named WOD named after Amanda Miller.  It was first posted on the mainsite in July of 2017 and was a tribute to her.  After competing in the 2009 CrossFit Games she died before having a chance to compete again.  Here is a tribute video from CrossFit:

Her WOD was completed by the Games competitors on Friday night in 2010 during the first CrossFit Games in the Stubhub Center.  This WOD goes down in history as one of the most exciting times at the Games and started the tradition of the Friday night WOD under the lights in the Stadium at the Games each year after.

Industrial Athletics WOD for 5/16/017:

Strength:
Every 90 sec x 5
Bench Press
5 ,5, 5, 5, 5 (80%)

MetCon:
“Amanda”
For Time:
9, 7, 5
Ring Muscle Ups
Squat Snatches (135/95)

Rowing, BJ’s, and Burpees for 5/15/2017

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Do you have friends for family members who want to start CrossFit?  Our Industrial Fundamentals Program is the best way in Pittsburgh to start.  Send them here to ENROLL.  Or, for an offer to receive the Fundamentals Program for free, have them contract us for a free introduction session.

Industrial Athletics WOD for 5/15/2017:

Buy In:
3x20sec
Captain Morgans

MetCon:
4 Rounds for Reps:
1 Min Rowing (cals)
Rest 30 sec
1 Min Box Jumps (24/20)
Rest 30 sec
1 Min Burpees
Rest 30 sec

CrossFit WODs for 5/12/2017

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The 11am class today will be canceled for the CFE in its place.  The 9:30am Competition class will be as normal.  Do you have an interest in trying a local competition?  Try one of our competition classes to get a taste of the volume and skill level needed to compete.

Industrial Athletics WODs for 5/12/2017:

9:30am:  CrossFit Competition Class

WOD #1:
Every 90 Sec x 5
3 Power Cleans (70-80%)

WOD #2:
“Liam”
For Time:
Run 800m with 45/25lb Plate
100 TTB
50 Front Squats (155/105)
10 Rope Climbs
Run 800m with Plate
*Partition middle as preferred

Rowing, STO, and DUs for 5/12/2017

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Tomorrow’s CFE on pushups and inversion will be at 11am.

We are starting today’s WOD with some snatch work.  This weight should be light to help you concentrate on form.  When you catch your power snatch, plant your heals in your ideal squat position.  You will then reset briefly before overhead squatting.  Then, put the two together for a squat snatch.

Industrial Athletics WOD for 5/12/2017 :

Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Power Snatch (65% of Max Snatch)
1 Overhead Squat
1 Squat Snatch

MetCon:
For Time:
Row 500m
2 Rounds
12 STO (115/75)
40 DUs

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

Cindy for 5/11/2017

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This Saturday we will have our monthly CFE at 11am. It will be on pushups, developing our pushups, and getting inverted. If you want to get off the box on pushups, get better at pushups, or learn to handstand walk, don’t miss it.

Time for a CrossFit Lady named WOD.  We’ve been building toward this WOD for over a month.  Considered the middle portion of Murph, this will give everyone a chance to see how they are progressing toward May 29th.  The most common way to complete the 100 pullups, 200 pushups, and 300 squats of Murph is to complete 20 rounds of Cindy.  Are you able to do that in 20 min?  We also recommend that if you have done Murph before, that you attempt the same scale for reps that you would complete in Murph to test your progress.

Industrial Athletics WOD for 5/11/2017:

“Cindy”
AMRAP 20 Min:
5 Pullups
10 Pushups
15 Squats

Cashout:
Lying Hamstring Stretches

Bike, Deadlifts, and Burpees for 5/10/2017

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Are you participating in our pushup challenge for this month?  The numbers are starting to get up there.  Remember, you are able to break them up throughout the day.

Today’s WOD starts with the assault bike.  The stimulus of today’s WOD is designed around developing the ability to pick up heavy weight while under cardiovascular fatigue.  The bike should take you around 1 minute.  You will then spend the rest of the 12 minutes working through deadlifts and burpees.  Keep moving on the burpees and try to pick up the deadlifts before you actually feel ready.  The 5 reps on the deadlift should be heavy, but unbroken, not exceeding 65% of your 1 rep.

Industrial Athletics WOD for 5/10/2017:

AMRAP 12 Min:
Bike 20/18 Cal
then . . .
AMRAP
5 Deadlifts (275/185)
10 Bar Facing Burpees

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