Workouts

Crossfit “Wheaties”21-15-9Hang Squat CleanBar Facing BurpeesToes to Bar  Fitness: (95/65) (21 hang cleans then 21 Front Squats…same with 15 and 9)Performance: (135/95)Open: (155/105) Athletes: The hang squat cleans should be in sets of 6-8 today.  They do not need to be unbroken.  Work hard to hold your position in the clean and the toes to bar.  … Read more

Strength Take 6-8 minutes to build up to 75% of 1 RM Deadlift then: EMOM 10 minutes Even: 5 Deadlifts at 75%Odd: :30 L sit from the Dip bars or Rings  WOD Every 3 minutes for 12 minutes200 M Run10 Strict PressMax Strict Pull ups SCORE= Total Strict Pull ups Fitness: (75/55) Seated Pull ups or Slow negativesPerformance: 95/65Open: … Read more

WOD “Carry The Team”1,000 M Row200 M 1 Arm KB Carry (100 M L then 100 M R)30 Push ups30 Pistols (alternating) 750 M Row200 M 1 Arm KB Carry20 Push ups20 Pistols 500 M Row200 M 1 Arm KB Carry10 Push ups10 Pistols 30 minute cap Fitness: (35/26) 30 air squats each roundPerformance: (53/35)Open: (70/53) … Read more

Strength Push Press 3/3/3/2/2/2Try to get to 90% of your 1 RM PP  WOD 5 Power Cleans25 Double Unders5 Push Jerks25 Double Unders12 min AMRAP  Fitness: 115/75 (50 singles)Performance: 165/115Open: 185/125 

Strength Back SquatsTake 15 minutes to complete 5 @65%5 @70%4 @75%4 @75%3 @80%3 @80% WOD 3 minutes on 1 minute off for 16 minutes (4 sets)______ Row12 BurpeesMax Back Squats  Fitness: 250M (95/65)Performance: 300M (115/75)Open: 300M Row (135/95)  Athletes: Today we squat heavy, focus on your breathing, depth and position.  For the workout feel free to take the bar from the … Read more

Crossfit “Clean Break” 400 M Run40 Single Arm DB Hang Clean and Jerk10 Ring Muscle upsRest 1 minute  800 M Run40 Single Arm DB Hang Clean and Jerk20 Toes to BarRest 1 minute  400 m Run40 Single Arm DB Hang Clean and Jerk40 Pull ups  28 min Cap Fitness: 20 Ring rows + 20 Push upsPerformance: 10 Ring MUOpen: 10 Ring MU Athletes: This is a retest, … Read more

The Industry Athletics family could not be happier to congratulate these couples on their recent engagements! When you see them around the gym, be sure to show them some extra love!!

Federal Hill 9am Capacity Class10-12pm Open Gym Harbor East 1-3pm Open Gym

WOD In Teams of 2: 2 Rounds:50 KB Swings 70 Wall Balls__ Rope ClimbsDirectly Into… 15 Clean and Jerks (Weight #1)15 Clean and Jerks (Weight #2)15 Clean and Jerks (Weight #3)15 Clean and Jerks (Weight #4)15 Clean and Jerks (Weight #5)–For Time–25:00 Time Cap Fitness: 55/35 – 75/55 – 95/65 – 105/70 – 115/75Performance: 95/65 – … Read more

Workout 500 M Row x 3 Rest 2 minutesScore is slowest round  Skill Every 4 minutes for 16 minutes50 foot Dball Carry _____ Toes to BarSingle Leg DB Deadlift (8 per side)  **Go all out on the row. Athletes should have at least 1 minute to recover during the second piece.  This is not about speed, … Read more