3-3-3-3-3
(E2/4) L1 Sets Across/L2 Max Effort
Technique emphasis: 3rd Pull

Post loads to comments.

Assistance Work
5 Rounds NFT of:
5 Strict Pull-Ups
5 Hip Extensions
5 Weighted Lunges, Each Leg
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CRASH-B WOD
6 x 250m / 3 min. @ max pace. No rating cap

Anne I locks out on our DIY Dip Bars

Happy Birthday, Luisa P!

Upgrade!
We installed some storage shelves and a coat rack in the room by the espresso machine.  When you get in, please put your stuff in that room instead of on the benches. Does anyone have any extra coat hangers they're willing to part with?  Please post to comments if you do, we only need like 5-8 more.

Lost Ünd Found
We have a very large container full of clothing, ice skates, glasses and more water bottles than we know what to do with.   The LÜF will be out by the small desk all week, please go through it before you leave and see if anything is yours.  Most of the items have been there for more than 3 months, whatever we don't clear out by next Monday will be donated to charity.  Get it!

As many rounds in 10 minutes as possible of:
3 Push Jerks 135/85
8 Burpees

Post load and rounds to comments.

Accessory Work
Foam Roll
Push Jerk Review
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CRASH-B WOD
3 x 2000m / 3–5 min. @ 2000m pace + 20 sec.
If you are shooting for 8:00 (2:00 / 500m pace) on race day, do this workout at 2:20 pace, for a total time of 9:20 on each piece.

Becca knows how to get down

If you're going to make up your 5×5 Squats or Dips, we recommend doing them before today's workout to minimize interference.

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Keeping Strength in the Strength Program Bill Starr
PaleoBrands.com
Photography of Pollution in China China Hush

5-5-5-5-5
(E1/4) L1 Sets Across, L2 Max Effort

Post loads to comments.

Assistance Work
3 Rounds NFT
30 Kettlebell Swing, 2 Pood/1 Pood
Accumulate 3 Minutes in a Plank Hold

Don't rest between movements, rest minimally between rounds. Can you perform all 3 rounds of this couplet unbroken?
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CRASH-B WOD
3 x 10 min. / 5 min. @ max pressure @ 18-20

Yoon Goes Overhead

Happy Birthday, Liese M!

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Laser Bike Lane Concept Toxel

DEB trains for CRASH B's

Today's rest day WOD is the Double Under and Deadlift couplet.

Happy Birthday, Charlotte K!

After this cycle's first exposure to dips, what kind of progression are you planning over the next 3 weeks?
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Eva T does "Nate" CrossFit
Max goes for Max Clean and Jerk reps at 224 CrossFit

7 Rounds for time of:
35 Double Unders
7 Deadlifts 275/185

Post time and weight to comments.

Accessory Work
Mat-based Mobility
Foam Roll
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CRASH B WOD
4 x 5 min. / 3 min. as hard as you can go consistently across all pieces

Good Dog.

Happy Birthday, Mike V!

Programming Note
Please come ready to do the posted workouts.  For clarity, we'll be posting what WOD will be run on Rest Days too.  It can be very challenging for the coaching staff to run several different workouts based on what people have missed or want to do.  If you'd like to complete a missed workout, please arrive early or stay late to make it up on your own.  As always, running classes have space and equipment priority.