The first 2015 Reebok CrossFit Open WOD will be announced in 1 week. Every year, CrossFit starts the road to the Reebok CrossFit Games through the CrossFit Open. It lasts for few weeks and is the initial qualifier. Anyone from around the world can head to Games.CrossFit.Com to register. Once registered, that athlete is able to complete each Open Workout either on video, or at a registered affiliate like CrossFit Alloy located in Industrial Athletics, and submit his/her score. That score is then compared to everyone else who completed the workout from AROUND THE WORLD. The top Open competitors move on the Regionals to qualify for the CrossFit Games. Each Open Workout is announced on Thursday Nights. In years past, CrossFit HQ then has top level CrossFit Athletes go head-to-head on the workout for all of us to watch. It really is a cool time to be a CrossFitter. Register today.
10:00am – Road Warrior Bootcamp
CrossFit Alloy WOD for 2/19/2015
Core:
Alternating Tabata
Plank Hold
Supermans
Mobility:
Lats and Shoulders
Foam Roll: Upper Back, Lats, Shoulders
Foam Roll: Lats with Band attached to Pullup Rig
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (2/1.5)
10 Deadlifts (255/175)
20 Toes to Bar
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.5/1)
10 Deadlifts (225/155)
15 Toes to Bar
Brass:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.25/.75)
10 Deadlifts (185-155/125-105)
15 Hanging L-Sit leg raises
Bronze:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.0/0.5)
10 Deadlifts (135-115/95-75)
15 Lying Leg Raises
Scaling:
Platinum: As written above.
Steel:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.5/1)
10 Deadlifts (225/155)
15 Toes to Bar
Brass:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.25/.75)
10 Deadlifts (185-155/125-105)
15 Hanging L-Sit leg raises
Bronze:
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 KB Swings (1.0/0.5)
10 Deadlifts (135-115/95-75)
15 Lying Leg Raises