10am: Olympic Lifting 11am: Endurance 5 Rounds 8 Hang Squat Clean thrusters, 135/95 12 Burpee over-the-box jumps, 24/20 16 KB swings, 53/35  Read more

Helen Killer 3 Rounds 400m run with kettlebell 21 kb swings 53/36 12 weighted pull-ups with kbRead more

Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft 10 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft *Partner Carry Relay : Partners must switch positions every 50ft The next CFWC Crossfit Total will be held Saturday Jan. 26th. Warm-up: 9am-9:45am First Lift: 10am sharp!      Read more

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest to bar Pull-ups Thruster, 12 reps  100#/65# 12 Chest to bar Pull-ups Thruster, 15 reps  100#/65# 15 Chest to bar Pull-ups Thruster, 18 reps  100#/65# 18 Chest to bar Pull-ups Thruster, 21 reps  100#/65# 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 7pm  Strength Class DeadLift 5×5 Post loads and rounds to comments: 2013 CrossFit Games, Registration open January 30thRead more

Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!  Read more