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Rowing, Burpees, and BJ Overs for 11/20/2017

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It is the beginning of a short week this week.  Don’t forget that Thanksgiving is on Thursday and Black Friday is . . . Friday.  We will have special schedules on both days.

For Thanksgiving, we will be open at 9am only for a special WOD.  Make sure you sign up on the whiteboard in the office.  This will be a partner/team WOD.

For Black Friday, we will have an Open Gym from 10am-noon.

Industrial Athletics WOD for 11/20/2017:

Gymnastics Skill Work:
50 Pullups/Ring Rows for Time

MetCon:
5 Rounds for Reps:
:30 Sec Rowing (Cals)
:30 Sec Burpees
1 Min BJ Overs (24/20)
1 Min Rest

Open Gym for 11/19/2017

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It is another Open Gym at IA.  That means that you can come do what you want from 9am to 11am.  Do you need to make up some heavy lifting?  Come do it at Open Gym.  Do you want to make up the hard WOD from yesterday?  It was a great one.  Come to Open Gym and give it a try.

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

CrossFit WODs for 11/18/2017

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In a couple of Saturdays, we will have our Christmas WOD and Cookie Exchange.  Make sure you sign up.  For today, we have our regular schedule, minus Yoga:

8:00am – Yoga is Cancelled 

9:30am – Competition Class

WOD #1:
Every 90 sec x 6
1 Hang Snatch (75% of hang)
1 Full Snatch

WOD #2:
5 rounds for time:
20 wall balls (20/14) (10/9)
20 SDHP (75/55)
20 BJ (20)
20 Push Press (75/55)
20 Cal Row
Rest 1 min

11:00am – Regular CrossFit Class

5 rounds for Reps:
1 Min Wall Balls (20/14)(10/9)
1 Min SDHP (75/55)
1 Min BJ (20)
1 Min Push Press (75/55)
1 Min Row (Cals)
1 Min Rest

Pullups and Rings Dips for 11/17/2017

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When we started CrossFit, the Muscle Up was something that very few people were able to do.  When CrossFit Mainsite programmed 30 Muscle Ups for time, we all had to modify because we either couldn’t do muscle ups, or we didn’t have a set of rings.  The sub for muscle ups is pullups and ring dips.  The throught used to be that 1 muscle up was the same as 4 pullups and 4 ring dips.  So, today, we are programming the sub for 30 muscle ups for time as the workout.

Industrial Athletics WOD for 11/17/2017:

Strength:
E2MOM 10 min
Front Squats
5 @ 80%
5 @ 80%
3 @ 85%
3 @ 85%
5 @ 80%

MetCon:
For time:
120 pull-ups
120 ring dips
*partition any way

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

Burpee Over Boxes and Deadlifts for 11/16/2017

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Today’s WOD is very similar to a format used in the CrossFit Open each year.  The clock is set for a certain amount of time and the reps increase the further you go.  Generally, we decrease the reps as the WOD goes on, so this is a different format and will require some different strategy.

Indsurtial Athletics WOD for 11/16/2017:

Olympic Lifting Accessory Work:
Every 90 Sec x 6
1 Hang Power Clean (80-85%)
1 Squat Clean

MetCon:
Amrap 10 min
3 burpees jump over boxes (24/20)
3 Deadlifts (225/155)
6 burpees jump over boxes (24/20)
6 Deadlifts (225/155)
9 burpees jump over boxes (24/20)
9 Deadlifts (225/155)
And so on …

Rowing, HSPUs, and OHS for 11/15/2017

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Our annual Christmas WOD and Cookie Exchange is December 9th. This is one of our best events of the year.  Also, if you want one of our special edition shirts for this event, head to our Apparel site.

Industrial Athletics WOD for 11/15/2017: 

Core:
6x
:30 Russian Twists (20/14 med ball)
:30 Rest

MetCon:
4 rounds for time
1 min Rowing (cals)
30 sec rest
1 min HSPUs
30 sec rest
1 min OHS (115/75)
30 sec rest

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

DUs, TTB, KB Swings for 11/14/2017

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Here is another forearm burner.  We’ve been working on pullups and forearms a lot lately.  Be sure to use your standard kip during the TTB and your hips during the KB Swings to save your shoulders.  Don’t forget to sign up for the Thankgiving WOD if you plan to attend.

Indsutrial Athletics WOD for 11/14/2017:

Strength:
E2MOM 10 min
Push Press
5 @ 80%
5 @ 80%
3 @ 85%
3 @ 85%
1 @ 90%

MetCon:
Amrap 12 min
100 DUs
30 TTB
30 KB swings (1.5/1)

Wall Balls and Cleans for 11/13/2017

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We are entering the 3rd week of November.  Thank you to everyone who attended the Hero WOD on Saturday.  Be sure to write down your time as that will be our November Hero Benchmark from year to year.

Today, we are combining two powerful movements.  The Wall Ball is an explosive movement using the quads to drive a ball up in the air.  The Clean is an explosive movement that uses the posterior chain to bring the barbell to our chest.  Pace from the beginning.

Industrial Athletics WOD for 11/13/2017:

Gymnastics Skill Work:
50 Strict Pullups/Ring Rows For Time

MetCon:
For Time:
50 Wall Balls (20/14)(10/9)
15 Cleans (155/105)
50 Wall Balls
10 Cleans
50 Wall Balls
5 Cleans

“Andy” for Veterans Day

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Happy Veterans Days!!!  Today, our nation celebrates those who served our country and helped make the United States of America the land of the free and home of the brave.  We give thanks today to all those who served.  We will be honoring and remembering our veterans with a big Hero WOD.  Short of pouring rain, thunder, and lightening, we will be running outside.  Men and Women in war do not get to quit or modify because the weather isn’t perfect.  Dress appropriately.

8:00am – Yoga

9:30am – CrossFit Competition Class (WOD will be offered with minimal scaling)

“Andy”
For Time:
25 Thrusters (115/75)
50 BJ (24/20)
75 Deadlifts (115/75)
1.5 Mile Run
75 Deadlifts
50 BJ
25 Thrusters
*Wear a Weight Vest

11:00am – Regular CrossFit Class (standard scaling options)

“Andy”
For Time:
25 Thrusters (115/75)
50 BJ (24/20)
75 Deadlifts (115/75)
1.5 Mile Run
75 Deadlifts
50 BJ
25 Thrusters
*Wear a Weight Vest