Strength: Strict Press 10×2 WOD: For Reps 8 Tabata Rounds Of Each Movement (20 Secs of Work, 10 of Rest) Push Jerk 65/45# Ring Rows Box Jumps 24/18″  

Skill: Max Height Box Jumps WOD: 5 Rounds For Time 5 HSPU 5 KB Thrusters 55/35# 5 Knees To Elbows 5 Deadlifts 225/155# 5 Burpees 5 KB Swings 55/35# 5 Pull Ups  

Strength: Back Squats 5-3-3-1-1 WOD: 3 Rounds For Time 50 Double Unders 50 Lunge Steps 50 Ab Mat Sit Ups

Strength: Hang Clean 3-3-2-2-2 WOD: 21-15-9 Russian Twists (L/R=1) Squat Jumps Clapping Push Ups  

WOD: Hero WOD: Whitten 5 Rounds For Time 22 KB Swings 55/35# 22 Box Jumps 24/18″ 400m Run 22 Burpees 22 Wall Ball 20/15#  

WOD:  NO COACH 45 Mins Yoga or 45 Mins Mobility Work  

WOD: CrossFit Open WOD 12.1 7 Min AMRAP Burpees Remember, today’s WOD, and Saturday WODs for the next 5 weeks will be at 10:30 on Saturday. Everyone is still welcome to participate, whether or not you are competing! Bring friends,…

Skill: Hollow Rocks WOD: 10 Min AMRAP 10 OH Squats 65/45# 10 Push Ups 10 Slam Ball 20/15#  

Strength: Weighted Pull Ups WOD: For Time 400m Run Then 3 Rounds of: 20 Grasshoppers (L/R = 1) 10 Push Press 95/65# Then 400m Run  

Skill: Muscle Ups WOD: 7 Rounds For Time 3 Squat Cleans 155/95# 6 Ring Dips The First CrossFit Open WOD is announced today!!!! Are you ready!??!?!