We want to clear up something that may have been misunderstood. Thursday’s CrossFit Open wods are for EVERYONE. Not just the registered athletes. The classes are no different than any other day. There will always be a coach leading the class and a few more hanging around for judging of registered athletes. The Open workouts have been great and they are all scalable just like our regular wods.
The nutrition seminar is today at noon. It is free and you can bring friends. See you there!
Workout of the Day 3/16/13:
In Teams of 3 complete:
Part 1:
- 1200 Meter Run
- 150 Burpees
Part 2:
- 1500 Meter Row
- 150 Wall Balls(20,14)
Part 3:
- 1200 Meter Run
- 150 Kettlebell Swings (53,35)
One teammate will be running/rowing, one will be working on the 150 reps and one will be holding a 50 lb sandbag. You can switch as much as you want as long as each teammate completes a 400 meter run in parts 1/3 and a 500 meter row in part 2. You cannot move on to the next part until all reps are complete in the last. If the sandbag is dropped or leaned against anything all teammates will perform 10 burpees on the spot.
good work KB Killers!