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CrossFit WOD for 11/17/2018

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IndustrialAthletics – CrossFit

It’s another Saturday at IA. Today’s WOD is going to be a tough one for 25 minutes. You may not feel like you are moving very fast, but we guarantee that you are going to be out of breath from the high technical value of these movements.

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Min:

10 HSPUs

5 Squat Cleans (155/105)

10 Ring Dips

5 Squat Cleans

Squat Snatches for 11/16/2018

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IndustrialAthletics – CrossFit

We are finishing the week with some Olympic Lifting Accessory work. For those who were here last month and established a 1 rep Max Effort Snatch, today’s lift should be somewhere around 80-85% of that max.

Squat Snatch 2 Rep Max

E2MOM 10 Min:

Squat Snatches

2, 2, 2, 2, 2 (build to max unbroken)

Metcon (Time)

For Time:

Row 40/35 cals

80 Burpees

Ring Dips and 1 Arm Snatches for 11/15/2018

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IndustrialAthletics – CrossFit

The Metcon for today should be fast. Pick a scale that allows you to do Ring Dips (or the scale) in sets of no less than 3 and your snatches should be unbroken.

Don’t forget to bring your toy(s) for Stuff a Bus

Front Squats 3 @ 85%

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

Metcon (Time)

For Time:
16, 12, 8, 4
Ring Dips
1 Arm KB Snatches (1.5/1)

Burpees, Wall Balls, and more for 11/14/2018

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IndustrialAthletics – CrossFit

Today’s WOD is going to be a continuously moving workout for 17 minutes with only a couple brief scheduled rests. So, when you are picking a scaling, make sure you pick something that allows you to keep moving for each minute. Standing there staring at the bar won’t get you anywhere.

Tabata Iso Pullup Hold

8x

0:20 Iso Pullup Hold

0:10 Rest

Metcon (AMRAP – Reps)

3 Rounds for Reps:

1 Min Burpees

1 Min WB (20/14)(10/9)

1 Min Deadlifts (115/75)

1 Min Situps

1 Min HP Cleans (115/75)

1 Min Rest

STO and Pullups for 11/13/2018

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IndustrialAthletics – CrossFit

We will continue our heavy lifting this week. You will work on some heavy Push Press around 85% of a 1 rep max.

Make sure to note what weight you hit for the Push Press weight because you will use 70% of that for the MetCon.

Push Press 3 @ 85%

E2MOM 8 Min:
Push Press
3, 3, 3, 3 (85%)

Metcon (AMRAP – Reps)

3x
AMRAP 3 Min:
20 STO (70% of Push Press weight)
Max Rep Strict Pullups
Rest 3 Minutes

Running and BJs for 11/12/2018

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IndustrialAthletics – CrossFit

We have a ton of events and things coming up between now and the end of the year. Stuff-a-Bus is an annual toy collection event put on by a local radio station. We will be collecting toys to donate on November 29th.

As long as the weather is bearable, we will stuff in as much running as we can. Dress appropriately.

Metcon (Time)

3 Rounds for Time:
Run 800m
50 BJ (24/20)

Andy and More for 11/10/2018

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IndustrialAthletics – Industrial Strength

How did you guys like the skill WOD yesterday? How about more today? Usually we start Competition Class with heavy lifting. Today, we are going to focus on gymnastics before hitting the Hero WOD Andy.

Muscle Up Practice (4/min)

EMOM 6 Min:
4 Ring Muscle Ups or some other hard MU variation

Andy (Time)

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here

Andy for 11/10/2018

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IndustrialAthletics – CrossFit

Saturdays are big days at IA. We are always busy at the 8am class and love to see everyone getting up so early on the weekend to put fitness first.

Today’s MetCon is the Hero WOD for the month. Too cold, too long, maybe not ideal weather? Too bad. Stay focused on why we have Hero WODs and why you are suffering through this workout today. Don’t let excuses define you today.

Andy (Time)

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here

Skill WOD for 11/9/2018

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IndustrialAthletics – CrossFit

Today’s WOD is a skill WOD. That means you are moving for the prescribed period of time and trying to work on a harder skill. During training and competition WODs, we are pushing hard with high intensity trying to set a good time or get lots of rounds. Not today. The goal of today is to focus on good form, good movements, and trying something harder.

Metcon (No Measure)

For 20 Min:
10 Strict KTE
3 Wall Walks