Do you want an insulated water bottle with the IA Gear on it? Â Be sure you sign up for our water bottle preorder. Â We will be taking up the sheet this week to place the order.
Ready to run, work on your abs, and then pick up heavy things? Â That is our WOD for today. Â One way to improve your 400m time is to run 400m. Â Then, we are going to destroy your core with situps. Â Finally, we are going to ask you to stay focused and tight as you pick up a rather heavy deadlift. Â Don’t lose focus, and don’t use your low back to pull that weight. Â Keep the weight on your hammies and glutes where it is safe.
CrossFit Alloy WOD for 8/17/2016:
Core:
Tabata Lying Leg Raises
MetCon:
5 Rounds for Time:
Run 400m
30 Situps
15 Deadlifts (250/175)
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
Run 400m
30 Situps
15 Deadlifts (225-185/155-125)
Brass:
5 Rounds for Time:
Run 400m
20 Situps
10 Deadlifts (155-135/105-95)
Bronze:
5 Rounds for Time:
Building Run
20 Situps
10 Deadlifts (115-95/75-55)
Brass: 18:45 Deadlifts done at 155 lbs.
Great job, BG, going Platinum!