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CrossFit WODs for 10/21/2017

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Saturdays are full of fitness at IA.  Are you interested in Competing in CrossFit?  Ask a coach for permission to attend our Competition Class to see how you can handle the volume, weight, and gymnastics movements.

8:00am – Yoga Canceled 

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
2 Power Snatches
1 Round @ 60%
1 Round @ 65%
3 Rounds @ 75%

WOD #2:
For Time:
21, 15, 9
Squat Clean Thrusters (95/65)
Pullups

WOD #3:
3 Rounds for Time:
20 Ring Rows
20 KB Swings (1.5/1)
1 Lot Sprint

11:00am – Regular CrossFit Class

For Time:
21, 15, 9, 6, 3
Squat Clean Thrusters (95/65)
Pullups

Rowing and Running for 10/20/2017

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Ready to work on your cardiovascular capacity?  Today, you will perform 3 rounds of rowing followed by running.  Each round will be individually timed to see if you can keep a consistent pace.  Be sure to put max effort in each round since you will get a nice 3 minute rest in between.

Industrial Athletics WOD for 10/20/2017:

Strength:
EMOM 8 Min:
1 Split Jerk (75%)

MetCon:
3 Rounds, Each for Time:
Row 400m
Run 400m
Rest 3 Min Between

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

TTB, OHS, and HSPUs for 10/19/2017

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Today’s WOD is all about your ability to rep out handstand pushups.  Each mini AMRAP will start with TTB and Overhead Squats.  These movements will fatigue your shoulders and get your heart pumping.  Then, you will have to kick upside down to work on your max effort handstand pushups for the remainder of your time.

Industrial Athletics WOD for 10/19/2017:

Strength:
E2MOM 10 Min:
Deadlift
5 @ 75%
3 @ 80%
1 @ 90%
1 @ 100%
1 @ PR

MetCon:
AMRAP 2 Min:
10 TTB
10 OHS (95/65)
ME HSPUs
Rest 3 Min
AMRAP 3 Min:
12 TTB
12 OHS
ME HSPUs
Rest 3 Min
AMRAP 4 Min:
15 TTB
15 OHS
ME HSPUs

CTB Pullups, Burpees, and SDHP for 10/18/2017

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We have been working on Pistols all month.  Next week, we will test the number of pistols you are able to complete in 1 minute.  While we are practicing, be sure to pick your favorite progression if you have achieved a full pistol yet.  Then, when we retest your reps in 1 min, you will have an accurate reflection of your progress.

Industrial Athletics WOD for 10/18/2017:

Gymnastics Skill Work:
Tabata Pistols

MetCon:
3 Rounds for Time:
15 CTB Pullups
20 Burpees
15 SDHP (95/65)

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

BJs and Cleans for 10/17/2017

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The Fundamentals Enrollment for November is open.  Be sure to send your friends and family.  Want to give them a free month and earn $50 back on your next month?  Send them in for a free introduction to CrossFit.

Today’s WOD is meant to be high effort at a slower pace.  The higher box jumps will take more time than regular box jumps.  The Clean weight is extra heavy.  Be sure to challenge yourself.

Industrial Athletics WOD for 10/17/2017:

Core:
For Time:
50 Sit ups
50 Mtn Climbers

MetCon:
AMRAP 7 Min:
5 Box Jumps (30/24)
3 Cleans (225/155)

DUs, Pushups, and Squats for 10/16/2017

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It’s the start of the week.  We will be testing our 1 rep Snatch next week, so make sure you get your strength work in today.  The Metcon is high cardio and bodyweight.  Conserve your energy during each minute, but maximize your time.

Industrial Athletics WOD for 10/16/2017:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Squat Snatch (80%)

MetCon:
3 Rounds for Reps:
1 min: Double Unders
1 min: Pushups
1 min: Squats
1 min: Rest

Open Gym for 10/15/2017

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On Sundays at IA, we hold Open Gym.  That is your chance to come do what you want.  Want to do the Hero WOD from yesterday, come give it a try at Open Gym.  Need to make up your heavy lifting from last week?  Come pick up heavy things at Open Gym.  Want to do somethings we can’t always do in a full class, like ride the bike, climb the rope, or flip the tire?  Come do all 3 at open gym.

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

WODs for 10/14/2017

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Saturdays at IA start with Yoga so we can all relax and recover from a hard week of working out.  Then, at 9:30am, we meet for competition class.  We end the morning at 11am where we hold a regular CrossFit class open to all IA members.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD 1:
E2MOM 10 Min:
Back Squat
5 @ 80%
3 @ 85%
5 @ 80%
3 @ 85%
5 @ 80%

WOD 2:
“Emily”
10 Rounds for Time:
30 Double Unders
15 Pullups
30 Squats
100m Sprint
Rest 2 Min

11:00am – Regular CrossFit Class

“Emily”
10 Rounds for Time:
30 Double Unders
15 Pullups
30 Squats
100m Sprint
Rest 2 Min

Snatches for 10/13/2017

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The goal of today is to lift heavy snatches for a lot of reps.  Instead of a EMOM, we are placing a For Time element on this WOD to keep you moving.  Only rest as long as you need to recover between reps and pull the weight again.

Industrial Athletics WOD for 10/13/2017:

Gymnastics Skill Work:
EMOM 6 Min:
6 Pistols (pause for 2 sec at bottom of squat)
Or
10 Pistols (no pause)
Or
8 Pistol Progressions

MetCon:
For Time:
30 Snatches (70%)

Running and Pullups for 10/12/2017

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We haven’t combined running and pullups for a long time.  One of our favorite combinations, we think you will be surprised how hard it is to run quickly after all of those pullups.  Pick a scale that allows you to work through your Pullups quickly.

If you haven’t paid to reserve your spot at Axe Throwing yet, please do so asap.

Industrial Athletics WOD for 10/12/2017:

Core:
Alternating Tabata:
Odd: Hollow Hold
Even: Arch Hold

MetCon:
3 Rounds for Time:
30 Pullups
Run 400m