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Handstand Walk, Dips, Wall Balls for 7/16/2018

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We are halfway through July.  Don’t forget, if you are going white water rafting in August, you need to reserve you spot by signing up and paying.  Only those who have paid for their spot by July 31st will be going with us.

Industrial Athletics WOD for 7/16/2018:

Core:
Tabata Lying Leg Raises

MetCon:
EMOM 15 Min:
Min 1: 1 Handstand walk
Min 2: 12 Strict Dips
Min 3: 12 Wall Balls (20/14)(10/9)

CrossFit WODs for 7/14/2018

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We have a busy morning planned this Saturday.  We will start the morning with regular CrossFit class at 8am.  Get up, and get it in.  Then, at 9:30am, we have our CrossFit Competition class for those gearing up for RX local CrossFit Competitions.

For those competing in the Arsenal Strength Competition this September, the rowing and ttb WOD is taken from that competition.  Try to get your partner at class.

8:00am – Regular CrossFit Class

AMRAP 15 Min:
10 Deadlifts (225/155)
10 Pullups
10 Pushups

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
Back Squats
5, 5, 5, 5, 5 (80%)

WOD #2:
Partner
For Time:
60, 40, 30
Row (cals)
TTB

WOD #3:
AMRAP 12 Min:
10 Deadlifts (225/155)
10 Pullups
10 Pushups

DB Lunges and Snatches for 7/13/2018

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It’s Friday the 13th!!!  For some reason, Friday the 13th in July doesn’t have the same stigma as Friday the 13th in October.  Oh well, today, we are getting out of our comfort zone with some Dumbbell work.

Industrial Athletics WOD for 7/13/2018:

Core:
Accumulate 4 Minutes of a Pushup Plank Hold

MetCon:
AMRAP 10 MIn:
40 ft Lunges (50/35) (right shoulder)
12 Snatches (50/35)
40 ft Lunges (left shoulder)
12 Snatches
then . . .
50 WB (20/14)(10/9)

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

Jerk Practice for 7/12/2018

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One of our heaving lifting movements for the month is split jerks.  It is the most technical shoulder to overhead lift, but it also allows us to maximize the amount of weight we can push over our head when done properly.  Use the push jerks to fatigue the shoulders a little.  That will help you feel the “need” for the split jerk.

Industrial Athletics WOD for 7/12/2018:

E2MOM 6 Min:
Push Jerks
3, 3, 3 (80%)

E2MOM 6 Min:
Split Jerks
1, 1, 1 (85-90%)

MetCon:
For Time:
150 Double Unders
50 Burpees

MUs, Deadlifts, Squats, Clean and Snatches for 7/11/2018

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Are you interested in going whitewater rafting?  Make sure you reserve your spot for our trip in August.  To reserve your spot, be sure to sign up and pay.

Today’s WOD is a combination of high skill and weight lifting.  Keep in mind that the more you work with the barbell, the more you will fatigue, and that will make the higher skill muscle up even harder.

Industrial Athletics WOD for 7/11/2018:

Core:
Alt Tabata Side Planks

MetCon:
For Time:
3 Rounds
5 Bar MU
5 Snatches (155/105)
3 Rounds
15 Deadlifts (155/105)
30 Squats
3 Rounds
5 Bar MU
5 Squat Cleans (155/105)

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

SDHPs, Situps, and Push Press for 7/10/2018

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We have some double under practice today.  As we prepare to improve our ability to do double unders (or single unders) by the end of the month, we will be increasing our practice week-to-week.

When you get to the MetCon today, pick a scaling that will keep you moving on the weight during each minute.  You should be pushing for 20-25 reps with the barbell.

Industrial Athletics WOD for 7/10/2018:

Double Under Practice:
1 Min DU
1 Min Rest
2 Min DU
2 Min Rest
3 Min DU

MetCon:
3 Rounds for Reps:
1 Min SDHP (95/75)
1 Min Situps
1 Min Push Press (95/75)
1 Min Situps
1 Min Rest

Sprinting and BJs for 7/9/2018

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We are starting the week with another leg killer.  Did you like the WOD last Friday:  Heavy Front Squats followed by med ball cleans and sprinting?  How about heavy Front Squats followed by sprinting and box jumps?  Make sure you pick your feet up on that box.

Industrial Athletics WOD for 7/9/2018:

Strength:
E2MOM 10 Min:
Front Squats
5, 5, 5, 5, 5 (80%)

MetCon:
7 Rounds for Time:
1 Lot Sprint
8 Lateral BJ (24/20)

Open Gym for 7/8/2018

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Every Sunday morning from 9am to 11am is Open Gym at IA.  That means you can come to the gym and do what you want.  Want to make up the benchmark WOD you missed last week?  Come do it at Open Gym.  Want to come practice your double unders to make sure you can do more unbroken at the end of the month?  Double Unders are the #1 movement practiced at Open Gym.

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

CrossFit WODs for 7/7/2018

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Saturdays are always busy at IA.  This Saturday is our first ever 8am Saturday morning class.  We will be removing the 11am class for now, and moving that regular CrossFit class to 8am.  We hope to see you there.

8:00am – Regular CrossFit Class

Strength:
E2MOM 10 MIn:
Deadlfts
5, 5, 5, 5, 5 (80%)

MetCon:
AMRAP 15 Min:
20 KB Swings (1.5/1)
20 KTE
10 Burpees

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 MIn:
Deadlfts
5, 5, 5, 5, 5 (80%)

WOD #2:
5 Round for Reps:
2 Min Burpees Box Jumps (24/20)
Rest 1 Min

WOD #3:
AMRAP 8 Min:
20 KB Swings (1.5/1)
20 KTE