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′) 50 pull ups…

Complete for time 1-2-3-4-5 of: Consecutive double unders x 10 Jumping air squats x 10 Rope climbs Nutrition Challenge Notes: Only 3 more days until the Open Nutrition Shape Up starts on Monday! Take some…

"Grace" 30 clean and jerks (135/95#) for time Then 50 toes to bar (NFT) WOD Notes: Grace is a CrossFit benchmark workout. It’s meant to be a very short metcon – ideally in the 5…

“How Hard Will You Work When We’re Not Keeping Score?” Complete 5 rounds of the following: Row Mountain climbers Med ball clean (20/14#) Sit ups Shoot throughs Box jumps (24/20″) Rest We will perform the…

Overhead Squat 5-3-3-2-1-1 Then For time complete: 400m run 50 one arm KB OHS (53/35#) WOD Notes:  Compare to 120814. Notes:  Remember this is the first day of our new class schedule.  Classes will be…

Complete for time: 400m run 10 wall climbs 20 goblet squats (70/53#) 30 burpees 30 wallballs (20/14#) 20 ring rows 10 push ups 400m run Community Notes: Happy Birthday Nicole Surrichio!!

Push Press 2-2-2-2-2-2 Then AMRAP in 5 minutes: 5 handstand push ups 15 KBS (53/35) WOD Notes: Compare to 111004. Community Notes: Ladies and gentlemen, it's the moment you've all been waiting for! The Open…

Assistance Day 50 yd DB farmer's carry 5x Romanian deadlift (135/95#) 5x10 Back extensions (or reverse hypers) 5x10 Heavy KB swing 5x10 WOD Notes:  Assistance exercises are used by weightlifters to help further develop muscles…

"Opens 11.2" AMRAP in 15 minutes: 9 deadlifts (155/105#) 12 hand release push ups 15 box jumps (24/20") WOD Notes: See the 2011 results here.

Teams of 3, 2 working at a time, complete: 4000m row While one athlete is rowing, the other two will be alternating work/rest to complete: 100 power cleans (135/95#) 100 box jumps (24/20") 100 chest…