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Wall Ball and Double Unders for 3/22/2018

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Don’t forget to sign up for our 5 year Anniversary Cookout this Saturday after the Open.

Want to get your heart rate up?  We can do that today.  If you know your cardio is going to cause you to stop and stare at the wall ball or jump rope, scale down.  The people who scale this correctly will finish quickly and will maximize time under tension.  This WOD is a sprint.

Industrial Athletics WOD for 3/22/2018:

For Time:
50, 40, 30
Wall Balls (20/14)(10/9)
150, 120, 90
Double Unders

Danny for 3/21/2018

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Time for a benchmark.  Today’s hero WOD is one we have never programmed before.  However, it will show up in March from now on.  Make sure you pick a scale that keeps you moving.  It’s 20 minutes.  You don’t want to burn out early and stand there not completing any work.

Here is the summary of Danny from CrossFit:

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Industrial Athletics WOD for 3/21/2018:

AMRAP 20 Min:
30 BJ (24/20)
30 STO (115/75)
30 Pullups

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

Snatch Practice for 3/20/2017

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This is the last week of the Open.  We will have a cookout on Saturday for those celebrating the Open.  For everyone else, we will be celebrating our 5 year Anniversary.  Make sure you sign up on the main table.

Industial Athletics WOD for 3/20/2018:

E2MOM 10 min:
Back Squats
3, 3, 3, 3, 3 (85%)

Every 90 x 8
1 Snatch DL (70-75% of Snatch)
1 HS Snatch
1 Squat Snatch

Rowing, Burpees, Running for 3/19/2018

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That’s right, we are going to try to run today.  The weather is supposed to be . . . Warmer!?!  Dress appropriately.  If it is really cold out, we will sub a movement.  There won’t be much in the way of scaling today.  Push hard during each 2 minute period to make sure you are maximizing your reps.

We announced last week on the Update Show that today would be Snatches.  However, with the warmer weather, we moved the snatches to tomorrow and made running today in hopes of getting outside.

Industrial Athletics WOD for 3/19/2018:

3 Rounds each for Time:
2 min Row
2 min Burpees
RUn 400m
Rest 2 Min

Open Gym for 3/18/2018

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Do you have something specific you want to work on?  Need to make up a workout?   Need to make up the 18.4 WOD?  Come to Open Gym from 9-11am.  This is your time to come to IA and do what you want.  Did you miss all those pullups in 18.3?  Open Gym is a great time to come get in some extra pullup work so you don’t get caught starring at the pullup bar next year.

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

Open WOD 18.4 for 3/17/2018

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We are 4 weeks in.  They’ve been great so far.  Let’s keep up the amazing energy.

CrossFit Open WOD 18.4:

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Snatches, OH Lunges, and Rope Climbs for 3/15/2018

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Tonight is the announcement for 18.4.  We can’t wait.  What will Dave Castro release?  Team Captains, make sure you are communicating with your teams about schedule modifications and scaling options.

Industrial Athletics WOD for 3/15/2018

Olympic Lifting Accessory Work:
EMOM 6 Min:
2 HS Cleans (70%)

AMRAP 10 Min:
5 Power Snatches (95/65)
10 OH Walking Lunges (45/25)
1 Rope Climb

HSPUs, Back Squats, and Lateral Burpees for 3/14/2018

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We start today with heavy back squat work.  We will then reduce the load of the back squat and burn out the quads in the MetCon.  The training strategy of working a muscle with heavy weight followed by burnout sets at a lighter weight is an old school body building trick.  This is how we do it in CrossFit.

Industrial Athletics WOD for 3/24/2018:

E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)

4 Rounds for Time:
8 Back Squats (50%)
8 Lateral Burpees

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

Deadlifts and Box Jumps or 3/13/2018

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Does today’s WOD look familiar?  It should.  It has been used in the CrossFit Games Regionals Competition twice.  It is also really similar to what we did last Thursday with Snaches and Box Jumps.  We want you to pay attention to how this WOD feels today compared to last Thursday.  Use this as a way to learn more about yourself as an athlete.

Industrial Athletics WOD for 3/13/2018:

E2MOM x 10
Shoulder Press
3, 3, 3, 3, 3 (85%)

For Time:
21, 15, 9
Deadlifts (75%)
Box Jumps (30/24)