Front Squat | WOD 3.1.17
Front Squat Performance5-3-1 Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing. Fitness3 x 5...
View ArticleClik here to view.
WOD 3.2.17
With a 12 minute running clock... AMRAP 6 Minutes: 12 Burpees 12 Box Jumps 24/20" Followed by...1 RM Snatch in 6 minutes Score both your rounds completed and your heaviest successful Snatch. Bar starts...
View ArticleClik here to view.
Rest Day
From our Instagram account: "We got this sweet sticker from @judioyama who works in the media department at @CrossFit HQ. The character of an affiliate can be found in the thousands of little touches...
View ArticleClik here to view.
Open Workout 17.2
Open Workout 17.2 AMRAP 12 minutes: 2 rounds of:50-ft. Weighted Walking Lunge16 Toes-to-Bars8 Dumbbell Power Cleans Then, 2 rounds of:50-ft. Weighted Walking Lunge16 Bar Muscle-Ups8 Dumbbell Power...
View ArticleClik here to view.
WOD 3.4.17
Clean and Jerk Metcon For Time: 60 Calorie Row 30 Clean and Jerks 185/125 The Clean and Jerk should be medium-heavy for you, a weight at which you're doing mostly (or even all) singles. Any version of...
View ArticleHandstand Work | WOD 3.5.17
Handstand Push-Ups 10 minutes to practice Kipping Handstand Push-Ups. 1-2 AbMats is okay. The buy-in is 1 Strict HSPU. If you can't perform a Strict HSPU, then perform 5 x 3 HSPU Negatives (3 seconds...
View ArticleClik here to view.
Rest Day
Sara G. lookin' real tough at Fight Gone Bad 2016 Sara G. on the Look, Feel, Perform Better Challenge For the past few weeks, we've been bringing you updates on this year's Look, Feel, Perform Better...
View ArticleClik here to view.
Back Squat | WOD 3.8.17
Back Squat Performance5-3-1 Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing. Use spotters on...
View ArticleClik here to view.
Snatch EMOM 3.9.17
Every minute on the minute x 16: Snatch Start at a medium weight and build to something heavy for the day. Don't feel compelled to add weight after each and every successful lift. You might use the...
View ArticleClik here to view.
Rest Day
Michael A. knocking out some Toes-to-Bars during 17.2 | Photo by Robert C. This Week at CFSBK in Review 1. SCHEDULE CHANGE: Strong Fit has been rescheduled for Sundays at 8am for the duration of the...
View ArticleClik here to view.
Open Workout 17.3
Open Workout 17.3 3 Rounds: 6 Chest-to-Bar Pull-Ups6 Snatchesthen...3 Rounds:7 Chest-to-Bar Pull-Ups5 SnatchesIf completed by 8 minutes then move on to... 3 Rounds: 8 Chest-to-Bar Pull-Ups 4 Snatches...
View ArticleWOD 3.12.17
Power Clean Metcon Performance 3 Rounds for Time:30 Double-Unders 10 Power Cleans 115/75 5 Ring Muscle-Ups Fitness3 Rounds for Time: 30 Double-Unders 10 Power Cleans 10 Ring Dips Scale Double-Unders to...
View ArticleClik here to view.
Close-Grip Bench Press | WOD 3.13.17
Close-Grip Bench Press Performance Heavy single, then... 90% x 3 x 3 Work up to a heavy single (not a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no...
View ArticleClik here to view.
Rest Day
High fives: The universal language of CFSBK | Photo by Thomas H. About That Snowpocalypse (Updated Tuesday at 1pm) All evening CrossFit group classes and 5:30pm Short Circuit are on! Be careful heading...
View ArticleBack Squat / Front Squat | WOD 3.15.17
Paused Back Squat / Paused Front Squat Paused Back Squat:5-5-5 Paused Front Squat:3-3-3 Pause 2 seconds in the hole before ascending. No bounce. Work up to a challenging but not max-effort set. No...
View ArticleClik here to view.
WOD 3.16.17
Tabata Mash-Up BurpeesHandstand Holds ________________ Power Snatch Every 2 minutes for 10 sets:3 Touch-and-Go Power Snatches Start light and build to something heavy-ish but perfect for the day. Post...
View ArticleClik here to view.
Rest Day
Come out to the gym at 7pm tonight, when we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2...
View ArticleClik here to view.
Open Workout 17.4
Open Workout 17.4 AMRAP 13 Minutes:55 Deadlifts 55 Wall Balls 55 Calorie Row 55 Handstand Push-Ups Men's Rx: Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women's Rx: Deadlift 155 lb. and...
View ArticleClik here to view.
Power Clean and Jerk | WOD 3.19.17
Power Clean + Push Jerk In 10 Minutes, work up to a heavy Power Clean + Push Jerk. Post loads to comments. ___________________ Partner WOD In teams of 2, with one partner working at a time, alternate...
View ArticleClik here to view.
Press | WOD 3.20.17
Press Performance 1-1-1-1-1 Build to a heavy single. Fitness 5-5-5-3-3 Build to a heavy triple. Post loads to comments. ________________ 5 Rounds for Time: 30 Russian Kettlebell Swings 24/16kg 50...
View Article