One week from today will be the first CrossFit Open workout at Industrial Athletics. Â Regardless of our general programming, Friday’s WOD will be the Open WOD 15.1. Â Every class will participate in the Open Workout whether you are registered or not. Â The 5:30pm class will be our Open competition class. Â We will have coaches and judges there to judge and validate scores for everyone who is registered and wants to record his/her score. Â We will run as many heats as it takes to get everyone through the workout. Â 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.