Front Squat 3×3 with 3 second pause on all reps Then….. Pausey Fran 15-12-9 Thruster (pause at the bottom of each thruster for 2 seconds) 115/85 Pullup (pause with chin over bar on each pullup for 2 seconds) Cash Out: 100 Double Unders  Read more

Weighted Pull-up 3, 3, 3, 3, 3 Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Touch & Go’s 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to barRead more

10AM Olympic Lifting Class 11AM Endurance Class Run 400m @ 75% – rest 2 minutes. Run 400m @ 85% – rest 3 minutes. Run 400m @ 90% – rest 4 minutes. Run 400m – all out. Then 5 rotated rounds tabata-ed of: Weighted lunges 45/25 Deadlift 225/185 Push ups (STRICT!) Post results to comments:Read more

Power Snatch 1-1-1-1-1 Then: 2012 CrossFit Games Open WOD #2 MEN Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible Beginner Men Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible Beginner Women Proceed through the sequence below completing as many reps as possible in 10 minutes of: 35 pound Snatch, 30 reps...Read more

With A Partner, complete the following…. 10-9-8-7-6-5-4-3-2-1 Push Press, 95/65 Pull-ups SDHP, 95/65 Push-ups Hang Squat Cleans, 95/65 Situps *Each person completes a round of 10-9-8-….. The Natural    Read more