9am Jump on the Pain Train! Bring a friend and get a bonus prize. 

No Fauer today.  

Buy In: Express your love to a trainer, on second thought, high-five a trainer.

Copied and Pasted from CrossFit.com:

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.

Please note: There will be no 5:30am WOD.

Buy In: 2 500 meter rowing efforts. Row 500, rest 3-5 minutes, repeat.  "Death by" format of  Kipping Toes to Bar for 6 minutes. You decide what your first minute rep count will be and add on a rep each successive minute.Sub hanging leg raises as needed.

Mobility: Banded leg work. 5 minutes.

For time complete:

Triplet 1: 4 Overhead Barbell Reverse Lunges, 6 High Rack position Lunges, 8 Barbell lunges w/ bar on your back.  Your bar will start in the rack. Work close to the rack and plan on placing the bar back into the rack in order to transition from the high rack and reposition the bar onto your back. Reps are 2 per side, then 3 per side, then 4 per side.

Weights 53/95

Triplet 2:5 Burpee Box Jump Overs, 10 Box Jumps, 20 Double Unders  (20'/24")

Triplet 3: 5 Ball Slams, 10 KB Swings, 15 Wall balls

You will complete max rounds on a given triplet for 3 (Three, Tres, Trzy,Trois) minutes.  Move from one triplet to the next. After completing all 3 triplets, rest for 3 minutes. Repeat- that means you will do 2 (Two, Dos, Dwa, Deux) rounds.

Buy In: 12 reps- goblet squat, toes to bar, reverse lunges, kb or db thrusters.

Complex (progressive loading- plan to start with an unloaded barbell and work up from there)-

hang clean> 2 front squats> 1 jerk

Complete 5 working sets as heavy as possible. You don't count your warmup weights. You count the 5 heaviest sets. Rest as needed between sets.

Finisher: In 3 minutes complete as many reps as possible of Squat Clean and Jerk@105/165

Post pertintent information to comments- Take it away Poole...

Buy In:  Tabata Ring Holds :20 at the top, locked out, turned out, :20 in the bottom of the dip. Alternate for the duration.

Mobility: 3 mobs from the pressing/push up/bench mobility poster

Skill: kipping/butterfly/butterfly chest to bar 

Bench Press 3 sets of 5 reps@85%

WOD: 30 burpee muscle ups for time. Scale by doing burpee pullups.