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WOD 3.18.19
WOD 3.18.19 8e Split Stance Dumbbell Romanian Deadlifts @22X2 4-8 Ring Dips @22X2 8e Side Plank Powell Raises Modify the Dips to Matador or Box as needed. Post work to comments. Week 7 of 7...
View ArticleRest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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Hang Cluster | LFPB Capacity Test
Hang Cluster In 10 minutes, work up to a heavy Squat Clean Thruster (aka Cluster) from the Hang position. Post loads to comments. Week 7 of 7 _____________________ LFPB Challenge Capacity Test WOD...
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06/15/19 East Coast Gambit at CFSBK
The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled...
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WOD 3.21.19
WOD 3.21.19 Every Minute on the Minute x 30 Minutes (6 Rounds): 1) 15/12 Calorie Row 2) 10 Burpees 3) 40 Double-Unders or Alternating Foot Steps 4) 10 Dumbbell/Kettlebell High Pulls (2 dumbbells, not...
View ArticleRest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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Open Workout 19.5
Open Workout 19.5 33-27-21-15-9 Reps for Time of: 95-lb. Thrusters Chest-to-Bar Pull-Ups Time cap: 20 minutes Post time and Rx to comments. Congrats to everyone who competed, judged, and cheered at our...
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WOD 3.24.19
WOD 3.24.19 Every Minute on the Minute x 18 (6e): 1) Power Snatch + Overhead Squat (build to a heavy load) 2) 4-8 Strict Chin-Ups (use assistance or add weight as appropriate) 3) Rest Post work to...
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March 25, 2019 – May 19, 2019
Current Training Cycle Template Training Cycle Dates: M 3/25/19 – S 5/19/19 Goals: Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus in particular...
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Deadlift | WOD 3.25.19
Deadlift Fitness 3 x 5 Sets across. Start light enough to add 10-15 lbs for a few weeks Performance 5-5-Max 2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a...
View ArticleSnatch | WOD 3.26.19
Snatch Complex Every 2:00 x 6 Reps: 3 Snatch Pulls + 1 Hang Power Snatch Stay patient and balanced from the floor to above the knee. Build to a medium-heavy but perfect load. Post loads to comments....
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Back Squat | WOD 3.27.19
Back Squat Fitness 3 x 5 Sets across. Start light enough to add 10-15 lbs for a few weeks Performance 5-5-Max 2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave...
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Back Squat | WOD 3.28.19
Back Squat Fitness 3 x 5 Sets across. Start light enough to add 10-15 lb for a few weeks. Performance 5-5-Max 2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Move perfect and...
View ArticleClean | WOD 3.29.19
Clean Complex Every 2:00 x 6 Reps: Power Clean + Hang Clean + 3 Front Squats + Jerk Build to a medium-heavy but perfect load. Post loads to comments. Exposure 1 of 8 _____________________ For Time: 40...
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WOD 3.30.19
Team Metcons A) AMRAP 15 Minutes: In teams of 3 with one partner working at a time, alternate full rounds of… 25 Double-Unders or Alternating Steps 5 Power Snatches 95/65 The barbell should be light...
View ArticleWOD 3.31.19
“Danny” AMRAP 20 Minutes: 30 Box Jumps 24/20 20 Push Presses 115/75 30 Pull-Ups The height, load and volume should be approachable from the start, but the overall volume should be challenging. Modify...
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Deadlift | WOD 4.1.19
Deadlift Fitness 3 x 5 Sets across. Add 10-15 lb to last week. Performance Halting Deadlift 3 x 5 Sets across. Pull the bar from the floor to a point just below the kneecaps while maintaining a...
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Snatch | WOD 4.2.19
Snatch Complex Every 2:00 x 6 Reps: 2 Snatch Pulls + 1 Hang Power Snatch Stay patient and balanced from the floor to above the knee on the pulls. Build to a medium-heavy but perfect load, same or...
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Press | WOD 4.3.19
Press Fitness 3 x 5 Sets across. Add 2-5 lbs to last week. Should still be moving fast. Performance 5-5-Max 2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a...
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Back Squat | WOD 4.4.19
Back Squat Fitness 3 x 5 Sets across. Add 5-15 lbs to last week. Performance 5-5-Max 2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfectly and...
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