WWPF 0:00 – 10:00 1 partner finds 1rm clean 1 Partner finds 1rm snatch (same bar must be used) 12:00 – 18:00 6 min ladder Front Rack Lunge, 135/93 Strict Pullups 20:00 – 30:00 Partner Annie 50-40-30-20-10 DU Situp *Both Partners do all reps The New Year Novice competition has been rescheduled to February 13th due to weather.          Read more

Over Head Squat 2-2-2 Then Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (115#/80#) 10 Muscle-ups Post Loads and times to Comments and ZEN:Read more

Snatch Grip RDL: 3 x 5 Wt Strict Pull-ups: 3 x5 Then… For Time: 5 Squat Snatches, 155/103 15 C2B Pullups 4 Squat Snatches 12 C2B Pullups 3 Squat Snatches 9 C2B Pullups 2 Squat Snatches 6 C2B Pullups 1 Squat Snatch 3 C2B Pullups Marco, Nate, Marybeth, Steph after the Wodapalooza Festivities  Read more

10 Minutes to heavy 3 rep Push Press Then…. Open WOD 12.3 AMRAP 18 Minutes 15 Box jumps, 24″/20 box 12 Push Press 115/73 9 Toes-to-bar *Masters 55+ use 95/55*   You can sign up for the Open at http://games.crossfit.com/Read more

Test: 1 RM Back Squat Then… 5-4-3-2-1 KB Snatch per arm 53/35 Clean (full squat) 165/113 With 2 Rope Climb 15′ after each round Happy birthday to the late, the great, Martin Luther King Jr.  Read more