Perform 3 sets of the following complex for a maximal weight.
6 Deadlifts
3 Mid Hang Power Cleans
1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled shortly after it settles.

Post 5 attempts to comments.

If you're feeling beat up, consider scaling the volume back to three attempts and using lighter loads.

Stella oversees the 7am warm-up row

If you're going to the North East CrossFit Regional Qualifier as an athlete, volunteer or spectator, please try and email Asta (astafivgas(at)gmail.com)by May 2nd.  Hotels are filling up fast and we want to make sure everyone has accommodations.

Did you go to the Regional Qualifier last year?  What was your experience like?

1-1-1-1-1
(E4/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.21.10

Turkish Get-Up
3-2-1-1-1

Post loads to comments.
compare to 3.1.10

Doug D on the Row/Push Press/Box Jump WOD

Happy Birthday, Jennifer J!

ATTENTION those who are attending the CF Regional Qualifier on May21-23
Asta F has kindly volunteered to try and arrange hotel accommodations if we have a group going – hopefully with a group discount rate. If you are attending (for sure – 100%) please contact her via email at astafivgas(at)gmail.com by May 7th & include any extraneous guests you may be bringing (ie your better half, worse half, Internet date, etc).

Also, if anyone is interested in volunteering as a judge or support staff for the event, please email Margie(at)CrossFitSouthBrooklyn.com.

Check out these highlights from last years Regional Qualifier:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105), Chest to Bar Pull-Ups, Kettlebell Swings (1.5p/1p)
Row 2000m

Assistance Work 4.21.10

If you bring your bike to CrossFit, please do not block the front desk or refrigerator with it.

Don't forget to check out Coach Margie on May 2nd at the Brooklyn Lyceum talking Paleolithic Nutrition!
For more details, check out the 4.24.10 post or Register Here!

Know some kids or teens who might like CrossFit?  Why not tell them about our CrossFit Kids program.  If you've got any questions, please email Shane(at)CrossFitSouthBrooklyn.com

When you were a child, what did you want to be when you grew up?
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Testing Humans to Destruction New Scientist
Training Weaknesses with Dumbbells Performance Menu

1-1-1-1-1
(E4/4) L1 5×3 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.19.10

Double Under Ladder
Complete the following sets of Double Unders in sequence.  You must
complete an unbroken set of doubles at the given rep range before moving on to
the next set. If you get stuck at a set before 50, you may opt out and
work back down the ladder. There is a 12 Minute cap on this workout. If you don't have Double Unders, you'll practice this skill for 12 minutes.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post time to comments.

The 8am class gets ready for sprints

Our Foundations Cycles for May are now up.  Spread the word!

May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!

5 rounds of:
250m Row
15 Dumbbell Push Presses, 45/25
15 Box Jumps, 24"/20"

Each partner must complete 5 Rounds of this workout.  Partners will alternate by round until all the work has been completed.

Post partner, Rx and total time to comments.

Assistance Work
Weighted Sit-Up 3×8

Forging the Future of Fitness

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PaleoFuture