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

10am Oly Lifting 11am Enduro 1600 run 40 wall ball shots, 20/14 15 T2B 12oom run 30 wall ball shots 15 T2B 800m run 20 wall balls shots 15 T2B 400m run 10 wall ball shots 15 T2B Marco competing in Miami. Good luck also to Steph, Nate, and MB !Read more