9am Katrina is at the helm! Bring a friend.

Buy In: Tabata Downdog Progression. Mobilize.

"Existential Crisis"

Complete 500 Double Unders for time. If you cannot do double unders, substitue a 5k Row.

Buy In:Perform 10 reps of- band shoulder complex, band pull aparts, band no money drill, band OHS then run the Crye-Leike loop. Mobilize. FYI the wod has running in it so the doofus-move of walking out in your lifters and sheepishly pretending like "whoops, oh well", AINT GONNA WORK. Run the damn buy-in lap.

Take 5-7 sets of 1 to find your 1RM on Pullups. If you can't do a single pullup (OVERHAND GRIP), just work on doing singles with the minimum amount of assistance.

then complete:

"Nicole"

In 20 minutes, complete as many rounds as possible of

Run 400 meters

As many STRICT Pullups as possible. Do not kip. During the 1RM effort above a Pullup grip is preferred. During the timed WOD any grip will suffice.

Buy In: Barbell complex- complete 7 reps of each movement before moving on to the next movement. Use an unloaded barbell. RDL, Bent over row, Hang Power Clean, Strict Press, Back Squat, Thruster. Mobilize.

copied and pasted from CrossFit.com:

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb. 

Continue adding 20 lb. every 5 minutes for as long as you are able. 

Record total reps. 

Women, Begin the workout at 33#. Add 10#as you go.

Buy in: Turf work 20 meters of- bear crawls, crab walks, walking lunges, walking rdl's, walking spiderman lunges. Mobilize.

For time complete:

100 KB Swings

100 Push Ups

100 Ab Mat Situps

100' Handstand Walk (30.48 meters)[it is 20 meters from gold line to gold line]

Work straight through and do not partition the exercises.