15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open 2011 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20   Happy birthday to Tokarczyken Little!Read more

New Years Eve: 6am 7:30am 9:30am 12noon 4pm   New Years Day: 10am 12noon 4pmRead more

Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.Read more

10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY TO ROB LAVOIE AND CHAD GROVES!  Read more

Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min Post Loads and Reps to comments and Zen.Read more