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

Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of rest Prowler Push 135/95 Air Squat Push Press 95/65 Push Up Row for calories (Coaches-up to 4 people on each movement at a time) Crossfitters, make sure you sign up for class! There will be a strict 20 person cap at each class for today. Rachael S at Barbells for BoobsRead more

Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd pos mid thigh, pause (hips should be back shoulders should cover the bar) 3rd pos perform clean, pause where you catch the bar 4th pos from where you catch the bar Squat and pause 5th pos pause just above parallel from squat Then: The One Armed Man 15, 12, 9 reps of: Thrusters (right arm) Thrusters (left arm) Ring row – One Arm (right) Ring row – One arm (left) 1.5 pood for men/ 1 pood for women Ring Height to be scaled to ability Post total time. Foose 11:37 RX January 2011Read more

10 minutes of Tabata sprinting  for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40 Split Jumps 20 Wall Balls 5 Bar MU 30 Split Jumps 10 Wall Balls The next In-House CrossFit Total will be Saturday Jan 26th. Warm-up time is from 9-10am. First lift at 10am. There will be no regular classes on this day. We encourage everyone to participate!Read more