The first CrossFit Open WOD will be released tonight on the CrossFit Games website at games.crossfit.com. Â We will be updating tomorrow’s WOD post quickly after it is announced. Â If you tune into the CrossFit Games site at the time the WOD is announced, CrossFit has two top competitors go head-to-head on the workout. Â It is really intense. Â We will be hosting the Open WOD tomorrow.
CrossFit Alloy WOD for 2/16/2015:
Core:
30 Lying Leg Raises
30 Hollow Lifts of the upper body
30 Full Body Hollow Raises
Between each set of 30, perform 12 Back Extensions on the GHD.
MetCon:
For Time:
20 Thrusters (95/65)
20 Toes to Bar
1 Farmers Carry Stair Climb (25/15)
15 Wall Balls (20/14)(10’/9′)
15 Situps
1 Farmers Carry Stair Climb (25/15)
10 Thrusters
10 Toes to Bar
Post Time to Comments
10:00am – Road Warrior Boot Camp with Vanessa MatthewsÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Thrusters (75/55)
20 Toes to Bar
1 Farmers Carry Stair Climb (25/15)
15 Wall Balls (20/14)(10’/9′)
15 Situps
1 Farmers Carry Stair Climb (25/15)
10 Thrusters
10 Toes to Bar
Brass:
For Time:
20 Thrusters (65/45)
20 Hang L Leg Raises
1 Farmers Carry Stair Climb (15/10)
15 Wall Balls (20/14)(10’/8′)
15 Situps
1 Farmers Carry Stair Climb (15/10)
10 Thrusters
10 Hanging L Leg Raises
Bronze:
For Time:
15 Thrusters (55/35)
15 Lying Leg Raises
1 Farmers Carry Stair Climb (10/5)
15 Wall Balls (14/10)(9’/8′)
15 Situps
1 Farmers Carry Stair Climb (10/5)
7 Thrusters
7 Lying Leg Raises