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Squats, Pushups, HS Walks for 1/19/2018

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Today’s WOD is for the skilled.  The goal is to fatigue the entire body through simple body weight movements and then flip upside down to see if you can walk on your hands.  If you can’t walk on your hands regularly, don’t worry, there will be subs.

Industrial Athletics WOD for 1/19/2018:

Strength:
E2MOM 10 Min:
Shoulder Press
3, 3, 3, 3, 3 (85%)

MetCon:
AMRAP 12 Min:
20 Squats
20 Pushups
20 Squats
40 ft HS Walk

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

DUs and Cleans for 1/18/2018

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Do you want some focused work on your gymnastics positions:  Hollow and Arch?  Sign up for our Gymnastics Seminar on January 27th at 11am.

Did you get enough DU practice on Tuesday?  No?  Great, more coming today.  Don’t burn them out too fast, you need your forearms to pick up some HEAVY cleans.

Industrial Athletics WOD for 1/18/2018:

Olympic Lifting Accessory Work:
E2MOM 10 Min:
1 Power Clean (70-75% max clean)
1 Front Squat
1 Squat Clean

MetCon:
For Time:
300 DUs
15 Power Cleans (85%)

Tabata a Bunch of Stuff for 1/17/2018

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The tabata was one of the original interval training styles.  The goal is to push as hard as possible to each of the eight 20 sec work periods while recovering during the 10 sec of rest.  Don’t let the look of this WOD fool you, it’s going to catch up during the first tabata.

Industrial Athletics WOD for 1/17/2018:

In 24 Min:
Tabata Back Squat (95/65)
Rest 1 Min
Tabata Hollow Hold
Rest 1 Min
Tabata Ring Rows
Rest 1 Min
Tabata Handstand Hold
Rest 1 Min
Tabata Row (cals)

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

Burpees, Jump Over Boxes, TTB for 1/16/2018

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In case you missed it, Carri Stec is hosting a Ladies Night at her house this Saturday.  It was posted on our private FB page.  So, if you don’t have access to that page, ask a coach.  If you need more details on the party, ask a coach.

When you approach today’s WOD, keep in mind that it is designed to exhaust you.  You need to scale so that you are able to keep moving.  A short rest is helpful to keep you moving, but long rests will drop your intensity and you will lose the benefits of the WOD.

Industrial Athletics WOD for  1/16/2018:

DU Practice:
50 Right leg Single Unders
50 Left leg Single Unders
100 Single Unders
For Time:
100 Double Unders

MetCon:
3 Rounds for Time:
15 Burpees
10 Jump Over Boxes (24/20)
15 TTB

Shoulder Press Variations for 1/15/2018

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There’s only a few days left to sign up for this year’s Open Team Competition at IA.  Make sure you don’t miss it.

With Split Jerks as our max lift this month, we are going to work on our shoulder strength today.  The idea is to complete this complex without re-racking the bar.  If you find your max early, drop the weight by 5-10lbs and perform a few heavy sets until the end of time.

Industrial Athletics WOD for 1/15/2018:

In 20 Min:
Find Max Weight for the Following Complex:
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk

Open Gym for 1/14/2017

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It’s time for another Open Gym at IA.  That means you can come to IA and do what you want from 9am to 11am.  Need to make up a WOD from last week?  Come do it at Open Gym.  Did you miss the benchmark Randy?  Come take a shot and record your time at Open Gym.  We had a big turnout last week, let’s keep the momentum going into 2018.

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

CrossFit WODs for 1/13/2018

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We have a regular Saturday planned for today.  The gymnastics seminar is in two weeks and will take place of the 11am Regular CrossFit class.

8:00am – Yoga is Canceled 

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
Overhead Squats
1, 1, 1, 1, 1 (90%)

WOD #2:
For Time:
42, 30, 18
Wall Balls (20/14)(10/9)
Situps

WOD #3:
AMRAP 8 Min:
5 DB Squat Cleans (50/25)
5 Bar MUs
5 DB Squat Cleans
10 TTB

11:00am – Regular CrossFit Class

AMRAP 15 Min:
5 Squat Cleans (115/75)
3 Bar MUs
5 Squat Cleans
7 TTB

Randy for 1/12/2018

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It is time to test one of our benchmarks for the month.  An old Hero WOD Randy is up for today.  This is a fast, all out effort WOD that showed up at the CrossFit Games Regionals recently.  The big dogs at Regionals did this WOD unbroken.  Let’s see how far you can get.  Make sure you record the time as you will see this WOD again in the future.

Industrial Athletics WOD for 1/12/2018:

Olympic Lifting Accessory Work:
Every 90 x 5 Min:
1 Push Press (85%)
1 Push Jerk

MetCon:
Randy:
For Time:
75 Snatches (75/55)

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

DU, TTB, Rowing, Deadlifts for 1/10/2018

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Have you heard of the CrossFit Open?  This is a yearly competition hosted by CrossFit that takes place over 5 weeks from the last week of February through March.  We will be hosting our internal team competition again this year.  This will be designed for all skill levels.  If you want to sign up, be sure to do so on the white board in the office before January 18th.

Industrial Athletics WOD for 1/10/2018:

Amrap 5 Min:
20 DUs
10 TTB
Rest 2 Min
Amrap 5 Min:
Row 50/45 Cals
ME Deadlifts (225/155)
Rest 2 Min
AMRAP 5 Min:
10 DUs
5 TTB
5 Deadlifts

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