This is the first time in five weeks that we return to our normal programming. Â The 2015 Reebok CrossFit Open is over. Â Thank you to everyone who participated this year, whether you registered on the Games site or not. Â We saw a lot of people hit personal goals, achieve muscle ups on the spot, and lift more than ever before. Â We discovered where our programming is in line with CrossFit HQ, and we found a couple of holes. Â We will be making changes over the next few months to make sure we are even better prepared in 2016.
The April 2015 CrossFit Fundamentals Program starts next Monday: Â http://industrial-athletics.com/get-started/
CrossFit Alloy WOD for 3/30/2015:
Core:
Find the lying hollow and arch positions
30 reps for quality
Hollow Ups
Supermans
MetCon:
For Time:
100 Pushups
100 Situps
50 Burpees
50 Toes to Bar
note: Â You may break up the reps however you choose
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
80 Pushups
80 Situps
40 Burpees
40 Toes to Bar
note: You may break up the reps however you choose
Brass:
For Time:
80 Pushups
80 Situps
40 Burpees
40 Hanging Leg Lifts
note: You may break up the reps however you choose
Bronze:
For Time:
70 Pushups
70 Situps
35 Burpees
35 Lying Leg Lifts
note: You may break up the reps however you choose
Scaling:
Platinum: As written above.
Steel:
For Time:
80 Pushups
80 Situps
40 Burpees
40 Toes to Bar
note: You may break up the reps however you choose
Brass:
For Time:
80 Pushups
80 Situps
40 Burpees
40 Hanging Leg Lifts
note: You may break up the reps however you choose
Bronze:
For Time:
70 Pushups
70 Situps
35 Burpees
35 Lying Leg Lifts
note: You may break up the reps however you choose
Platinum – 13:31
Platinum – 13:31