Monday, 01-14-13

Loved everyone's costumes for the 80s wod.  Very impressive!!!    Sorry we missed those who weren't able to make it - I know there were a few people sick / had to work.  Don't worry - I'm sure we'll be doing something like that again in the future.


We are going to be adding a couple of short 2nd workouts a few times a week for those wishing to compete in the CrossFit Open.  Registration for the Open will begin on January 30, and the first week of the Open starts on March 6th and run for 5 weeks.   Here is a link to the Welcome Letter for the 2013 season. CrossFit Open Welcome.  There is no pressure to participate - this is completely up to you.


We will be programming the Open workouts into our weekly programming, so we will all be doing the workouts.  Last year, the workouts seemed like they were particularly designed for scalability and maximal participation, so I expect more of the same this year.  Entrance fee should be around $20 or so if you are interested.  A complete rulebook, if you are interested, can be read here: CrossFit Games 2013 Rulebook



"A problem is a chance for you to do your best." - Duke Ellington




Power Snatch + Squat Snatch, work up to a max set.

If the OHS portion of the squat snatch is challenging for you (not able to get into a full squat) , replace the squat snatch with an overhead squat.


3 rounds for time:

  • 5 snatches (135,95)
  • 12 pistols (25 air squats)
  • 20 TTB


30 GHD Sit-ups

CrossFit Open Competitors:

Rest 5 minutes.

3 rounds for time of

  • 15 wallballs (20/14)
  • 10 dumbbell snatches, alternating arms (70/40)

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