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"Murph"
"Murph" For time:1 Mile Run100 Pull-Ups200 Push-Ups300 Squats1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout...
View ArticlePush Press | WOD 5.30.17
Push Press 3 x 8 Heavier than Week 3. Post loads to comments.Exposure 6 of 8 _____________________ 30 Minutes Not for Rounds: 20 Russian KBS 50' Sled Push 20 Calorie Row 10 Burpees Just move around...
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Back Rack Reverse Lunge | WOD 5.31.17
Back Rack Reverse Lunges 3 x 8 Heavier than Week 3's 8s. Perform 8 reps on one leg, then perform 8 reps on the other. Post loads to comments.Exposure 6 of 8_____________________ 2 Rounds AMRAP 6...
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Clean and Jerk | WOD 6.1.17
Clean and Jerk Complex Every 90 seconds for 10 rounds:Clean High Pull + Low Hang (1") Clean + Push Jerk + Split Jerk Post loads to comments. _____________________ 3 Rounds for Time:10 Single-Arm...
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Clean and Jerk | WOD 6.8.17
Clean and Jerk Complex Every 90 seconds for 8 rounds: Clean High Pull + Low Hang (1") Clean + Split Jerk Work up to a heavy load for the day. Post loads to comments. _____________________ 4 Rounds for...
View ArticleRest Day
A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jun 7, 2017 at 11:23pm PDT From our Instagram account: "CFSBKer Sarah C. takes on CrossFit Games Regional Event 6. Crushed it!"...
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Back Squat / Front Squat | WOD 6.10.17
Back Squat / Front Squat Tempo Back Squat (41x1):2 x 6 Heavier than week. Tempo Front Squat (41x1):1 x 6 Heavier than week. Post loads to comments.Exposure 7 of 8_____________________ 5 Rounds for...
View ArticleSnatch | WOD 6.11.17
Snatch Complex Every 90 seconds for 8 rounds: Snatch High Pull + Low-Hang (from 1") Snatch Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High...
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Push Press | WOD 6.12.17
Push Press 3 x 4 Heavier than last week. Post loads to comments.Exposure 8 of 8 _____________________ Every 4 minutes for 4 rounds: 15 Thrusters 96/65 15 Pull-Ups 90%-plus effort on all rounds. Post...
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Rest Day
Register Now For Starting Strength Program The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength...
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Back Rack Reverse Lunge | WOD 6.14.17
Back Rack Reverse Lunges 3 x 4 Heavier than week. Perform 4 reps on one leg, then 4 reps on the other. Post loads to comments.Exposure 8 of 8_____________________ 3 Rounds For Time: 30 Russian...
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Clean and Jerk | WOD 6.15.17
Clean and Jerk Every 90 seconds for 8 rounds: Clean and Jerk Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you've been working on these past 8 weeks....
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Rest Day
Faces of Murph III This Week at CFSBK in Review 1. Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the green pastures of Virginia. McDowell's last class will be...
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Back Squat / Front Squat | WOD 6.17.17
Tempo Back Squat / Tempo Front Squat Tempo Back Squat (41x1):2 x 4 Heavier than last week. Tempo Front Squat (41x1):1 x 4 Heavier than last week. Post loads to comments.Exposure 8 of...
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Snatch | WOD 6.18.17
Snatch Every 90 seconds for 8 rounds:Snatch Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you've been working on these past 8 weeks. Post loads to...
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Push Press | WOD 6.19.17
Push Press Performance 1-1-1-1-1 Fitness 3-3-3-3-3 Establish a new 1RM or 3RM Push Press. Post loads to comments. _____________________ 30 Minutes, Not for Rounds: 10 Max Effort Strokes on the C2 20...
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Rest Day
Behind the Desk: Chas C. Over the past month, we've been bringing you new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take...
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Front Squat | WOD 6.21.17
Front Squat Performance1-1-1-1-1 Fitness3-3-3-3-3 Establish a new 1RM or 3RM. Post loads to comments. _____________________ EMOM x 15 (5 rounds each):A) 7 Box Jumps 24/20" B) 5 Strict Chest-to-Bar...
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Clean and Jerk | WOD 6.22.17
Clean and Jerk 1-1-1-1-1 Establish a new 1RM Clean and Jerk. Post loads to comments. _____________________ 5 Rounds Not for Time (or 20 Minutes): 20 Russian Kettlebell Swings 15 Burpees 10 Handstand...
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Rest Day
BEWARE THE LEDGE: Denizens of 597 Degraw tell tales of THE LEDGE, a sentient cinder block ledge at the back of the gym that sometimes awakens to swallow cell phones, keys, and other small personal...
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