MAIN WOD M-1: Push Press *Build to a Heavy Set of 3, Leaving 1 Rep in the Tank *1 Down Set @ 90% M-2: 10 Rounds For Time: 3 Bar Muscle-Ups 3 Strict Handstand Pushups 6 Box Jump Overs, 24"/20" --TIMECAP: 15:00-- L2: 10 Rounds For Time: 3 Strict C2B Chin-ups 3 Piked Push Up 6 Box Jump Overs 20"/18" L1: 10 Rounds For Time: 3 Strict Chin Up 3 Push Up (Keep a Strict Movement) 6 Box Step Overs FITNESS CLASS F-1 Every 2:00 for 10 Sets 3 Push Press + 5 Scapular Pull ups + 5 Ring Rows (Try to get 1:00Rest) F-2 15:00 AMRAP 20 Calories Rowing 20 Lunges 20 Jumps Over the Rower

MAIN WOD M-1: Touch-and-Go Power Snatch *Build to a Heavy/Challenging Weight for a Set of 5 *Then 2 Sets of 5 @ That Weight M-2: 4 Rounds For Time: 75 Double Unders 15 Power Snatch, 75#/55# --TIMECAP: 10:00-- L2: 4 Rounds For Time: 50 Double Unders Attempts 15 Power Snatch 65#/45# L1:4 Rounds For Time: 150 Single Unders 15 Power Snatch 35#/25# M-3: Cash Out Build to a High Seated Box Jump *If time allows. FITNESS CLASS F-1: Every 2:00 for 10 Sets 1 Hang Snatch + 1 OH Squat + :20-:30 Second Plank (Try to get 1:00 Rest) F-2: 5 Rounds: 16 DB Snatch alternating (Moderate Weight 10lbs +++) 75 Single Unders or 25 Double Unders --14:00 Time Cap-- WEIGHTLIFTING Power Clean + Clean 12x1 Every 90s

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef. For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups

MAIN WOD M-1: Bench Press 5RM M-2: 7:00 AMRAP: 7 Burpees to Plate 7 Kettlebell Swings 70/53 --Rest 5:00 & Repeat--

MAIN WOD M-1: Overhead Squat 2RM M-2: 3 Rounds For Time of: 15 C2B Pull Ups 12 Box Jumps 24/20 9 Overhead Squats 135/95 L2: 3 Rounds For Time of: 15 Pull Ups 12 Box Jumps 20/18 9 Overhead Squats 95/65 L1: 3 Rounds For Time of: 15 Jumping C2B Pull Ups 12 Box Step Ups 24/20 9 Overhead Squats 45/35

MAIN WOD M-1: 15:00 EMOM Low Hang Snatch M-2: As Far As Possible in 8:00 of: 6 Double Unders 2 Dumbbell Hang Power Cleans M/45-55 F/25-35 12 Double Unders 4 Dumbbell Hang Power Cleans 18 Double Unders 6 Dumbbell Hang Power Cleans 24 Double Unders 8 Dumbbell Hang Power Cleans Etc. L2: Double Under Attemps Dumbell Hang Power Cleans 35/20 L1: 2xSingle Unders Dumbell Hang Power Cleans 25/18 FITNESS CLASS F-1: 15:00 EMOM 2 Hang Snatches F-2: 10:00 AMRAP: 20 Double Unders 10 Toes-to-Bar 10 KB Swings

MAIN WOD M-1: Power Jerk 3RM M-2: 3 Rounds For Time: Row 500m 10 Shoulder-to-Overhead 135#/95# L2: 3 Rounds For Time: Row 500m 10 Shoulder-to-Overhead 115#/75# L1: 3 Rounds For Time: Row 500m 10 Shoulder-to-Overhead 95#/65# FITNESS CLASS F-1: Dead Lift 3RM F-2: 3 Rounds: 25 Calories Assault Bike 15 Bag Over Shoulder

MAIN WOD M-1: Back Squat 4RM M-2: 4 Rounds For Time: 21 Pullups 21 Wall Ball, 20# to 10'/14# to 9' --TIMECAP: 14:00-- L2: 4 Rounds For Time: 11 Pull Ups 21 Wall Ball, 14# to 10'/10# to 9' L1: 4 Rounds For Time: 21 Jumping Pull Ups 21 Wall Ball, 14# to 9'/8# to 9' FITNESS CLASS F-1: Back Squat 4 RM F-2: 2 Rounds: 15-12-9 Calories Rowing Sit ups DB Thrusters (Light)

MAIN WOD M-1: 1 Clean & Jerk Every 1:15 (75 Seconds) for 15 Sets Total Time 20:00 *Start at 70% M-2: 9:00 AMRAP 3 Muscle-Ups 6 Ring Dips 9 Pistols L2: 9:00 AMRAP 6 Strict Pull Ups 6 Ring Push Ups 9 Modified Pistols L1: 9:00 AMRAP 6 Ring Rows 6 Push Ups 9 Lunges FITNESS CLASS F-1: 15:00 EMOM 2 Split Jerks (From Rack) F-2: 12:00 AMRAP 6 Pull Ups 6 Burpees to Plate 12 Plate OH Lunges

Marine Lance Cpl. Caleb L. Erickson 20, of Waseca, Minn died February 28, 2014 while conducting combat operations in Helmand province, Afghanistan. He was assigned to 1st Battalion, 9th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, Camp Lejeune, N.C. Complete with a Partner 100 Cal Row 80 Deadlift 185/135 *Partner will hold Hand Stand 60 Burpees 40 Power Cleans 135/95 * Partner holds a KB in Front Rack 20 Box Jumps 30/24 1 Mile Run with your partner

Saturday's 10:00am WOD will be used for some people to practice their judging skills before the CrossFit Open Starts. We will run the class as normal, but please expect the format to be altered slightly to allow for the Judging Clinic! MAIN WOD (8:30am, 10:00am) M-1: 2 Rounds: AMRAP 5:00 10 Overhead Squats 95/65# 10 Pull ups Rest 2:00 AMRAP 5:00 10 DB Snatches, alternating 45-55/25-40 10 T2B Rest 2:00 L2: Jumping Pull ups (no bands), Leg Raises L1: Ring Rows, Toes to Post JAG Class (1:00pm with Erika) J-1: 4 Sets: 10-30 DU 1 Strict MU + 3-5 Ring Dips 10 Hollow Rocks J-2: Push Press 6x3 @ 5RM J-3: EMOM 10: 1-3 Bar MU -or- 15:00 Bar MU Practice J-4: 2 Rounds (4 total 5min AMRAPS): AMRAP 5:00

MAIN WOD M-1: 15:00 EMOM 1 Snatch M-2: 20:00 AMRAP: 5 HSPU 10 Pistols 15 T2B L2: 20:00 AMRAP: 5 Modified HSPU 10 Modified Pistols 15 Hanging Leg Raises L1: 20:00 AMRAP: 5 Perfect Pushups 10 Lunges 15 Tuck Ups FITNESS CLASS F-1: 12:00 EMOM a) 6-8 Front/Side Delt Raises b) 10 Back Extension w/3 ct. Hold c) 8-10 Bicep Curls F-2: 15:00 AMRAP 5 Push Ups 10 Lunges 15 T2B/Knee Raises

MAIN WOD M-1: DB Squat Snatch 5-5-5-5 Each Arm M-2: 5 Rounds: 3:00 AMRAP 10 Front Squats 185#/125# 10 Box Jumps 36"/24" Row for Max Calories --3:00 Rest-- L2: 155#/105#, 24"/20" L1: 105#/85#, 20"/12" FITNESS CLASS F-1: DB Squat/Power Snatch 5-5-5-5 Each Arm F-2: 5 Rounds: 3:00 AMRAP 10 Front Squats 10 Burpees Max SDLHP --3:00 Rest-- WEIGHTLIFTING Jerk Ladder 3x8 Jerk Balance 4x3 Clean & Jerk 6x1 @ 80-85%

MAIN WOD M-1: Power Clean & Jerk 20:00 to Find a 1RM M-2: For Time: 50 Overhead Squats, 95#/65# 50 GHD Sit-Ups 35 Hang Power Cleans, 95#/65# 35 GHD Sit-Ups 15 Power Snatches, 95#/65# 15 GHD Sit-Ups L2: 50 Overhead Squats, 75#/55# 50 Abmat Sit-Ups 35 Hang Power Cleans, 75#/55# 35 Abmat Sit-Ups 15 Power Snatches, 75#/55# 15 Abmat Sit-Ups L1: 35 Overhead Squats 35 Abmat Sit-Ups 20 Hang Power Cleans 20 Abmat Sit-Ups 15 Power Snatches 15 Abmat Sit-Ups FITNESS CLASS F-1: 10:00 EMOM 3 Overhead Squats F-2: Tabata: Bike/Row Situps Push ups Med Ball Cleans

MAIN WOD M-1: Push Press 5RM M-2: 7 Rounds For Time: 7 Thrusters, 75#/55# 7 Chest-to-Bar Pullups 7 Bar Facing Burpees L2: Pullups L1: Jumping C2B FITNESS CLASS F-1: Push Press 6x5 F-2: 7 Rounds for Time: 7 Thrusters 7 Cal Row 7 Burpees Over Rower --20:00 Time Cap--

MAIN WOD M-1: Deadlift 1RM M-2: 20:00 AMRAP 100 Double Unders 75 Wall Ball, 20# to 10'/14# to 9' 500m Row L2: 50 DU Attempts L1: 200 SU FITNESS CLASS F-1: Deadlift 5-5-3-3-2-2-1-1 F-2: 20:00 AMRAP 50 Plyo Step Ups 50 Air Squats 50 Kettlebell swings WEIGHTLIFTING Snatch Push Press 5x3 Pull + Snatch 10x1 Every 90s Start at 70-75%

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings NO JAG CLASS TODAY

8:30AM and 10:00 AM MAIN WOD Office Moszer was not a CrossFitter but was heavily involved at TNT Gymnastics as his step-daughter is on the competitive team. This workout is less about barbells and more about movement. Badge Number 98 9 Rounds 8 Movements 6 Years in Service = 6 Reps of Each Movement Killed on the 300 Block of 9th Ave = 300 M Run 9 Rounds For Time 300 M Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (24/20) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian KB Swings (53/35) In honor of Officer Jason Moszer, 33, killed in the line of Duty on the 11th of February, 2016. Runnig will be outside, as the FM PD are outside in the elements everyday. Experienced athletes will hold a KB for the squats

MAIN WOD M-1: Back Squat 6 @ 7 6 @ 8 6 @ 9 1 Down M-2: Tabata: Row or Bike Push Press 75/55 Med Ball Clean KBS 55/35 *Record lowest reps for each exercise for score. FITNESS CLASS F-1: Back Squat 6 Sets of 6 Reps F-2: Tabata: Row or Bike Push Press Med Ball Clean KBS

MAIN WOD M-1: 1 Low Hang Snatch 15:00 EMOM, Start at 75% M-2: 5 Rounds For Total Reps: 1:00 Double Unders 1:00 Squat Snatches, 95#/65# 1:00 Rest L2: 65/45 L1: Single unders 55/35 FITNESS CLASS F-1: Hang Power Snatch + OHS 10:00 EMOM of 3 F-2: 5 Rounds: 1:00 Jump Rope 1:00 DB Snatch 1:00 Rest WEIGHTLIFTING Jerk Balance 5x3 Clean + 2 Jerks Build to Heavy Double, Then 4 C&J at Double Weight