The first 2015 Reebok CrossFit Open WOD will be announced in 1 week. Â Every year, CrossFit starts the road to the Reebok CrossFit Games through the CrossFit Open. Â It lasts for few weeks and is the initial qualifier. Â Anyone from around the world can head to Games.CrossFit.Com to register. Â 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. Â That score is then compared to everyone else who completed the workout from AROUND THE WORLD. Â The top Open competitors move on the Regionals to qualify for the CrossFit Games. Â Each Open Workout is announced on Thursday Nights. Â In years past, CrossFit HQ then has top level CrossFit Athletes go head-to-head on the workout for all of us to watch. Â It really is a cool time to be a CrossFitter. Â 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: Â 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