Deadlift 3-3-3-3-3 Then  100 box jumps (24"/20") for time Notes: We are running a make up session for Open WOD 12.2 tomorrow at 8:00am. We'll have the gym opened by 7:30 so you can come…

21-18-15-12-9-6-3 Pull ups Wall balls (20/14# to 10/9') Community Notes: We (Nikki and John) can't make it out to wings tonight, feel free to go out and have some for us! We'll be back next…

With a 20/14# medicine ball, do 40-30-20-10 of: Overhead walking lunge Ball push ups Floor to overhead Notes: Please sign up if you are coming to the 6:15am class! Remember, if no one is signed…

Find your: Max length broad jump Max height box jump 5 rep max back squat WOD Notes: Compare broad jump to 111111. Compare box jump to 110927 and 111210. Whose 5RM back squat will beat their old…

"Amanda" 9-7-5 of: Muscle up Snatch (135/95#) WOD Notes: This is a memorial WOD for Amanda Miller, a CrossFit Games athlete who died from cancer at the age of 24. Read more about this tribute…

4 rounds for time of: 400 m run 20 kettlebell swing (53/35#) 5R/5L turkish get-up WOD Notes:  The turkish get-up starts on the floor, come to a full stand, and then finish back on the…

Banded back squat 12x2 Then "Annie" (50-40-30-20-10 double unders and sit ups) Notes: Thanks for a great showing tonight for our first Open Competition! We're looking forward to 4 more weeks of that much energy and…

Choose-your-weight dumbbells or kettlebells, then complete for time: 400m farmer's carry 21-15-9 of box step ups (24/20") and power snatch (one arm) 400m farmer's carry Any time  you drop your DBs/KBs there is a 3…

Push Press 3-3-3-3-3 Assistance (not for time, complete in any order): 50 toes to bar 5 rope climbs (10 advanced)

For time, complete 30-20-10 of: Wall ball (20/14# to 10') Hang power clean (95/65#) WOD Notes:  This WOD was created by CrossFit BWI for their 2010 Mid-Atlantic Hopper Challenge. There are 2 rules - 1)…