"Karen" Complete 150 wall balls (20/14# to 10/9') for time. WOD Notes:  The recommended time domain for this workout is under 12 minutes, and there will be a 15 minute cap to allow for two…

Banded box back squat 12x2 Then Death by 10yd dash (start at 0, 5 or 10) WOD Notes:  During the "death by" scheme, athletes will have one minute to complete a certain number of 10yd…

Push Jerk 1-1-1-1-1-1-1 Then 30 knee jump box jumps (30/24" NFT) WOD Notes: Today we are going to focus on a strict push jerk which means there is no front-to-back splitting of the legs.  The push…

Complete 5 rounds for time of: 10 back squats (135/95#) 10 inverted burpees 10 box jump overs (24/20") Community Notes:  Anyone who is still looking to sign up for the 2013 Opens, click here to…

"Prime Evil" For time, complete: 17 power snatch, 3 thrusters (95/65#) 13 power snatch, 5 thrusters 11 power snatch, 7 thrusters 7 power snatch, 11 thrusters 5 power snatch, 13 thrusters 3 power snatch, 17…

Snatch grip deadlift 2-2-2-2-2-2 Then 4x20 banded good mornings NFT WOD Notes:  The deadlifts should be touch and go meaning the bar just barely touches the ground.  A re-grip is not allowed between reps. Today…

"Nicole" AMRAP in 20 minutes of: 400m run Max consecutive pull ups WOD Notes: Nicole is a CrossFit benchmark WOD. Each set of pull ups should be a max effort! Pick a scale that will…

Front Squat 3-3-3-3-3 Then 3 rounds for time of: 10 pistols 20 KB swings (53/35#) WOD Notes:  Compare to 120307. Community Notes:  Happy Birthday Lindsey!!

Partner Interval AMRAP in 12 minutes: 7 burpees 7 push press (105/70) WOD Notes:  Partner 1 completes one full round while partner 2 rests, then switch.  Complete as many rounds as possible until time is…

Find your max one-arm split snatch (R&L) Then Handstand walk 50 yards (sub handstand hold on wall or floor) Notes:  Today is the first day of the Open Nutrition Shape Up! Unlike the Fall Nutrition Challenge, we…