NOTE: CrossFit 1 and CrossFit 2 will now have separate and distinct programming, rather than simply scaling CrossFit 2 workouts down. By doing this, we will more accurately address the goals and needs of each group.
CrossFit 2
Strength
Paused Front Squat 5×3, add load from 1/22/2013
Conditioning
2 rounds for time:
Run 400m
40 kettlebell swings, 24kg/16kg
30 burpees
20 toes-to-bar
10 handstand pushups
CrossFit 1
Skill: Snatch from 1st position
Work up to the heaviest weight you can consistently perform with perfect form. Spend 15-20 minutes accumulating reps with that weight.
Conditioning
2 rounds for time:
Run 400m
10 deadlifts
15 burpees
20 hanging leg raise
25 pushups
Post results to comments.
Crossfit Monterey 
January 28th, 2013 at 1:59 pm
Pause Front Squat: 5×3 – 190lb
WOD: 18:52 I think (scaled the hspu’s)
January 28th, 2013 at 8:27 pm
Pause Front Squat: used 145 (5# more than on 1/22) but failed the 3rd rep on sets 3, 4, and 5. Ugh.
WOD: 15:15 felt crappy but okay
January 28th, 2013 at 9:38 pm
Good job Flower! Miss ewe lady!
Mine was horribler! Been sick for a week so thinking and hoping that is why. lol.
21:??
FS: 140# ..with pulled adductor muscle — talk about annoying.