Snatch / Back Squat | WOD 7.2.19
Snatch Every Minute on the Minute x 2: 3 Mid-Hang Muscle Snatches Then, Every Minute on the Minute x 2 2 Mid-Hang Power Snatches Then, Every Minute on the Minute x 3 1 Mid-Hang Snatch Then, Every...
View ArticlePull-Ups | WOD 7.3.19
PULL-UPS Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict,...
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WOD 4.4.19
Partner Metcon 3 Rounds for Time: 550m Medicine Ball Run 50 Wall Balls 20/10, 14/9 40 Burpees 30 Hang Power Cleans 135/95 Partners run together, carrying the med ball anyhow and trading off as desired....
View ArticleDeadlift | WOD 7.5.19
Deadlift 3 x 12 Sets across. Lighter than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 2-3 reps per set. Touch-and-go reps are okay....
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WOD 7.6.19
WOD 7.6.19 Every Other Minute for 32 Minutes: A) Thrusters 115/80: “Max” Reps in 30 Seconds B) Chest-to-Bar Pull-Ups: “Max” Reps in 30 Seconds The goal is to work at a repeatable pace on both movements...
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WOD 7.7.19
Romanian Deadlift / Dumbbell Press Superset A) Single-Leg Barbell Romanian Deadlift: 4 x 8e B) Single-Arm Dumbbell Press 4 x 8e Use a “slower down-faster up” tempo on each exercise. Post loads to...
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Bench Press | WOD 7.8.19
Bench Press 3 x 15 Sets across. Use a “slower down-faster up” tempo. Heavier than last week if you can. Aim to finish each set feeling like you have another rep in the tank. Post loads to comments....
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Snatch / Back Squat | WOD 7.8.19
Snatch Every Other Minute x 7 (14 Minutes): 3 Position Snatch (Mid-Hang/Below the Knee/Floor) Keep the load for the complex light-moderate again today, focusing on speed, position, and footwork. Finish...
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Pull-Ups | WOD 7.10.19
PULL-UPS Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict,...
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WOD 7.11.19
“El Oso” Take 20 minutes to build up to a heavy load on “El Oso,” the CFSBK classic barbell complex: 5 Touch-and-Go Deadlifts 3 Hang Power Cleans 1 Jerk Hands must stay on the barbell for the entire...
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07/27/19 Pupstarz Adoption Event
PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet...
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Deadlift | WOD 7.12.19
Deadlift 3 x 12 Sets across. Heavier than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 1-2 reps per set. Touch-and-go reps are okay....
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WOD 7.13.19
WOD 7.13.19 AMRAP 8 Minutes: 8 Box Jump Overs 24/20 12 (6e) Dumbbell Hang Power Clean and Jerk 50/35 Rest 4 minutes, then… AMRAP 8 Minutes: 8 Pull-Ups 24 Reverse Lunges Rest 4 minutes, then… AMRAP 8...
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WOD 7.14.19
Sumo Deadlift / Push Press Superset A) Single Arm Sumo Deadlift: 5 x 3e B) Single Arm Dumbbell Push Press 5 x 3e Build to a challenging set or two on each exercise. Post work to comments. Week 6 of 6...
View ArticleWOD 7.15.19
“Diane” For Time: 21-15-9 Deadlifts 225/155 Handstand Push-Ups The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this...
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WOD 7.16.19
“Isabel” For Time: 30 Power Snatches 135/95 This classic single-movement benchmark, “Isabel,” should be a sprint. In its best capacity all 30 reps are completed unbroken (in the above video we can hear...
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WOD 7.17.19
Aerobic Recovery Metcon 3 Rounds: In 10:00… 800m Row Then rounds in remaining time of: 10 No Push-Up Burpees 10 Jump Up-Step Down Box Jumps 24/30 :30 Hollow Hold Rest 5:00 between rounds. Work at a...
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WOD 7.18.19
Warm Up 3-4 Rounds Not for Time: 130m Jog/1:00 Bike/1:00 Row 5 Kip Swings, then in later sets 3-5 Pull-Ups, or practice 5 Thrusters, first set empty bar then building to work weight or slightly above...
View ArticleWOD 7.19.19
Bench Press Performance 1-1-1 Warm up and build to a heavy single. Use spotters on all work sets. Fitness 3-3-3 Warm up and build to a heavy triple. Use spotters on all work sets. Farmer Carry Work up...
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WOD 7.20.19
Partner Double “Morrison“ In teams of 2 with one partner working at a time, complete the following for time: 100-80-60-40-20 Wall Balls 20/10, 14/9 Box Jumps 24/20″ Kettlebell Swings 24/16kg Partition...
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