March 14

Today’s workout featured the bent over row! This movement isn’t used often in crossfit workouts but did pop-up on the main site a couple months ago! This neglected lift is a great pulling movement that works tons of muscle! The noon and five pm classes were packed and fired up to start the week! Great sessions all day day long!
The 2011 Crossfit Open starts tomorrow. We will be doing the open workout during our classes on Thursdays! The WOD will be run in heats and judged strictly for range of motion for those competing in the Open. We will be verifying times online. If you are making up the workout during a strength and conditioning session. Myself or Graham will judge the workout. More information will be released tomorrow.

Skill
Deadlift
Bent over row
front squat
push press

After skill session 7 minutes to warm-up and scale weight

WOD
Run 1300m
9x through complex (155/95)
Deadlift
Bent over row
Front squat
Push press
Run- 900M
6X through complex
Run-500m
3x through complex

Example- run 1300m, then 9 deadlifts, 9 bent over rows, 9 front squat, 9 push press, run 900m, then 6 deadlifts, 6 bent over rows …….