One week from today will be the first CrossFit Open workout at Industrial Athletics. Regardless of our general programming, Friday’s WOD will be the Open WOD 15.1. Every class will participate in the Open Workout whether you are registered or not. The 5:30pm class will be our Open competition class. We will have coaches and judges there to judge and validate scores for everyone who is registered and wants to record his/her score. We will run as many heats as it takes to get everyone through the workout. This is an exciting time in CrossFit and we can’t wait.
CrossFit Alloy WOD for 2/20/2015:
Strength:
Clean and Jerk
3, 3, 3, 3, 3
MetCon:
For Time:
Row 1500m
1 Stair Climb (to the second floor)
21 Box Jumps (24/20)
1 Stair Climb
15 Box Jumps
1 Stair Climb
9 Box Jumps
Post Weight and Time to Comments
6:30pm – Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1500m
1 Stair Climb (to the second floor)
15 Box Jumps (24/20)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Brass:
For Time:
Row 1000m
1 Stair Climb (to the second floor)
15 Box Jumps (24/20)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Bronze:
For Time:
Row 1000m
1 Stair Climb (to the second floor)
15 Box Jumps (20/short box)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1500m
1 Stair Climb (to the second floor)
15 Box Jumps (24/20)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Brass:
For Time:
Row 1000m
1 Stair Climb (to the second floor)
15 Box Jumps (24/20)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Bronze:
For Time:
Row 1000m
1 Stair Climb (to the second floor)
15 Box Jumps (20/short box)
1 Stair Climb
12 Box Jumps
1 Stair Climb
9 Box Jumps
Squat Clean/Split Jerk – 195lbs
Platinum – 9:46
Squat Clean/Split Jerk – 195lbs
Platinum – 9:46
Squat Clean/Split Jerk: 145 lbs. for 3 reps
Platinum: 10:14; 1500m row: 5:48.
Squat Clean/Split Jerk: 145 lbs. for 3 reps
Platinum: 10:14; 1500m row: 5:48.
Squat Clean/Split Jerk: 145 lbs. for 3 reps
Platinum: 10:14; 1500m row: 5:48.