Overhead Squat 1-1-1-1-1 Then Complete 3 rounds for time of: 10 chest to bar pull ups 10 overhead squats (95/65#) WOD Notes:  Compare to 170731. Community Notes:  Happy Birthday Kyle E!

Partner Interval AMRAP in 16 minutes of: 10 Russian twists (25/15#, 20 touches total) 10 box jump overs (24/20") 10 wreckbag front squats (50/35#) WOD Notes: Partner 1 completes a full round while partner 2…

"Isabel" Complete for time: 30 snatches (135/95#) WOD Notes:  In Isabel, you can use power snatches, squat snatches or split snatches.  Anyone who doesn't want to snatch can do either clean and jerks or just…

Clean 1-1-1-1-1-1 Then 10 minutes to find 1 rep max pistol WOD Notes:  Compare to 170218.

"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes:  Compare to 170816. Open Notes:  During the first 4 weeks of the Open, we will have the TV set up in…

Complete a 400m run every 3 minutes for 30 minutes. WOD Notes:  This workout is designed for an athlete maintaining a sub 2:00 400m.  If at any point your runs are taking 2 minutes or…

“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  The bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For The…

Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10/9') 50 pull ups…

AMRAP in 20 minutes of: 25 burpees 15 back squats (bodyweight) WOD Notes: This was the Crossfit.com WOD on 180201. We'll offer a few options tomorrow so you can pick the one that works best…

Join us between 4:30 and 7:30 for open gym.  You can do any workout you'd like including making up a workout from the last week: Front Squat 3-3-3-3-3 "Open 17.2" - AMRAP in 12 minutes…