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Open Gym for 6/25/2017

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How was your training this week?  Did you miss a day that you really wanted to do?  Are you caught up on your hollow holds?  Do you need to make up some strength work?  Open gym is the perfect time to come to IA to do what you want.  You can make up some missed WODs, learn a new skill, practice skills, etc.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club

CrossFit WODs for 6/23/2017

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It is a regular Saturday at IA, and that means we have a busy morning.  Need to relax a little?  Come to yoga at 8am.  Are you ready to try a local competition?  Come try our Competition Class if you have talked with a coach first.  Everyone looking for a regular CrossFit WOD should come to our 11am.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
Every 90 Sec x 6
1 HS Snatch (135/95)
1 Squat Snatch

WOD #2:
2 Rounds for Time:
10 Deadlifts (315/215)
20 Handstand Pushups
30 Fronts Squats (95/65)

21, 15, 9
KB Swings (2/1.5)
42, 30, 18
Double Unders

11:00am – Regular CrossFit Class
For Time:
42, 30, 18
KB Swings (1.5/1)
84, 60, 36
Double Unders
Run 400m between each round

Farmers Carries and more for 6/23/2017

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Want a WOD that is a little different?  Today’s wod has a lot of 1 arm work in it.  This is a concept that CrossFit has been hammering lately to get us out of our comfort zone of constantly using a stable barbell.  During the warmup, if you notice that 1 arm is weaker than the other, base your scaling on the weaker arm.

Industrial Athletics WOD for 6/23/2017:

AMRAP 12 Min:
15 Pushups
40ft Right Arm Carry (50/35)
15 Goblet Squats
40ft Right Arm Carry
10 Situps
40ft Left Arm Carry
10 Clean and Jerk (5 Each Arm)
40ft Left Arm Carry

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

Wall Balls and Box Jumps for 6/22/2017

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Just a reminder, we will back to regular schedule this Saturday.

Today’s WOD should be fast and exhausting.  If you pick a scaling that causes you to stop and rest for and long time and often, you picked the wrong scale.  You may have to rest, but keep the rest short.

Industrial Athletics WOD for 6/22/2017:

AMRAP 6 Min:
STO (135/95)

For Time:
50, 40, 30, 20, 10
Wall Balls (20/14)(10/9)
Box Jumps (24/20)

Partner WOD for 6/21/2017

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Today’s WOD is a partner wod.  Two people will work through the reps together.  Each partner much do an equal amount of work.  You may break up the reps any way you choose.  When talking with your partner, keep in mind that if you do too much work you will burn out early.  However, if you switch often, you will waste time in transitions.  So, work to maximize your work.

Industrial Athletics WOD for 6/21/2017:

Partner For Time:
100 DB Snatches (50/35)
80 Cal Row
60 Bar Facing Burpees
40 Muscle Ups

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

Clean progressions for 6/19/2017

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We start the week with some work on our Cleans.  We will start with hang cleans.  The goal of this portion of the workout is to reinforce a good pulling position with locked out arms waiting for the hips to open before pulling the bar to your chest or before pulling under the bar.  Pay attention to that triple extension position so that you can maximize that position as we move into part 2.

Industrial Athletics WOD for 6/19/2017:

Part 1:
EMOM 6 Min:
1 HP Clean (80% of Power Clean)
1 HS Clean

Part 2:
Every 90 Sec x 5:
1 Squat Clean (85%)

EMOM 6 Min:
40′ Handstand Walk
6 Handstand Pushups
6 Piked Handstand Pushups

Open Gym for 6/18/2017

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It is Open Gym time at IA.  That means you can come do what you want to do at the gym.  Need to test some max effort lifts?  Need to make up a missed WOD from last week?  Want to practice handstand walks?  Did you see a WOD at yesterday’s Patriot Games?  Come do all of that and more at Open Gym.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club 

Rowing, Back Squats, and Box Jumps for 6/16/2017

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This WOD is going to hurt the legs.  Get ready for that.  The 30 seconds of work will force you to move quickly if you want to maximize reps.  At the same time, be sure to scale the back squat weight so that you are able to squat a high number of reps each round.  The squats will be the slowest element and you don’t want to spend 10 or more seconds staring at the bar.

Industrial Athletics WOD for 6/16/2017:

4 Rounds for Reps:
0:30: Row (Cals)
0:30: Rest
0:30: Back Squats (135/95)
0:30: Rest
0:30: Box Jumps (24/20)
0:30: Rest

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