WOD 3.12.18
Performance
5 Rounds for Time:
270m Run
12 Kettlebell Swings 32/24 kg
6 Push Presses 165/110 lb
3 Bar Muscle-Ups
The Kettlebell Swings are Rx’d as overhead. The Push Press is taken from the floor and should be on the heavyish side for you.
Fitness
5 Rounds for Time:
270m Run
12 Russian Kettlebell Swings 24/16kg
6 Push Presses 115/75
3 Toes-to-Bars
3 Chest-to-Bar Pull-Ups
The kettlebell and barbell weights should be medium-heavy for you but unbroken. Scale the loads accordingly. The barbell is taken from the floor. The low reps on the gymnastics elements should allow you to choose a challenging version of each if scaling, even if you need to do them as singles.
Post time and Rx to comments.
Photo by Thomas H.
SAVE THE DATE: 2018 Iron Maidens Raw Open
The 4th Annual Iron Maidens Raw Open is happening! We’ve moved to a warmer month this year: June 2, 2018.
This is a full, raw powerlifting meet contesting the Back Squat, Bench Press and Deadlift. It is open to women only. You do not need to be a member of CrossFit South Brooklyn to participate and we welcome all ages. We have space for 60 participants, and we always sell out fast!
For the third year, we are happy to continue raising funds for the Iron Maidens Stay Strong Scholarship which provides college tuition support to students of Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through past competitors’ efforts, we have raised over $65,000 and supported 10 women pursuing higher education!
Registration will open March 23, 2018. Be on the lookout for the sign-up link posted right here on the blog and the Iron Maidens website!
News and Notes
- Missing something? Check out the goods from our latest lost and found clean out, and be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
- Photos from Open Workout 18.3 by Thomas H., Robert C., and your blog editor are now up on Flickr. Relive the glory!
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Yesterday’s Results Board: Team 10K Row
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