Squat / Dumbbell Row | WOD 7.11.18
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET* A1) Back Squat + Front Squat: 3 x 6 A2) 3-Point Dumbbell Row: 3 x 6 *Perform 2 work sets of Back Squats followed by 1 work set of Front Squats....
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Clean and Jerk | WOD 7.12.18
Clean and Jerk Performance Every Minute on the Minute x 10: Clean + Jerk Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift. Fitness Every Minute on the...
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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 12, 2018 at 9:07am PDT PLATE WATCH: A young Coach Keith and friends made a PSA about saving the 10 lb bumpers from needless...
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WOD 7.14.18
Partner WOD In teams of 2 with one partner working at a time, alternating movements… AMRAP 30 Minutes: 270m Run 21 Wall Balls 20/10, 14/9 15 Box Jumps 24/20 9 Toes-to-Bars Scale load and/or movements...
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Snatch | WOD 7.15.18
Snatch Balance / Overhead Squat Performance Snatch Balance: 5-3-1-1-1 Build to a heavy single. Fitness Tempo Overhead Squat (3211): 2-2-2-2-2 Build to a heavy double. Post loads to comments. Exposure 6...
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Bench Press / Step-Ups | WOD 7.16.18
Bench Press / Dumbbell Front Rack Step-Ups Superset* A1) Barbell Bench Press: 3 x 4 A2) Dumbbell Front Rack Step-Ups: 3 x 4 Use a controlled “faster up-slower down” tempo for both movements. Go heavier...
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This video could save your life. Ok, well, maybe not your life… but definitely your hands! Those are also important. In this week’s video, Coach David talks us through the difference between a tension...
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Squat / Dumbbell Row | WOD 7.18.18
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET* A1) Back Squat + Front Squat: 3 x 4 A2) 3-Point Dumbbell Row: 3 x 4 *Perform 2 work sets of Back Squats followed by 1 work set of Front Squats....
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Clean and Jerk | WOD 7.19.18
Power Clean and Push Jerk Every Minute on the Minute x 3: 5 Power Clean + Push Jerks Rest 1 minute, then… Every Minute on the Minute x 3: 3 Power Clean + Push Jerks Rest 1 minute, then… Every Minute on...
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Rest Day
Coach Lauren and KLove representing CFSBK at Yosemite National Park. Going somewhere cool this summer? Send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!...
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WOD 7.21.18
WOD 7.21.18 For Time: 50 Pull-Ups 50 Thrusters 45 lb 50 Calorie Row 50 Burpees Rest 5 minutes, then… For Time: 30 Pull-Ups 30 Thrusters 45# 30 Calorie Row 30 Burpees Sub Jumping Pull-Ups as needed for...
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Snatch | WOD 7.22.18
Power Snatch Every Minute on the Minute x 3: 5 Power Snatches Rest 1 minute, then… Every Minute on the Minute x 3: 3 Power Snatches Rest 1 minute, then… Every Minute on the Minute x 3: 1 Power Snatches...
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Bench Press | WOD 7.23.18
Bench Press 4-4-4-4-4 Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps. Post loads to comments. Exposure 8 of 8 _____________________ 5 Rounds or 20 Minutes: 8-10...
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08/03/18 Cornhole Tournament
Photo by Robert C. What? An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a...
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Rest Day
CFSBKers at last year’s Flex event. It’s definitely not photoshopped, so stop asking! Flex on the Beach 2018 We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in...
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Squat / Step-Up Test | WOD 7.25.18
Squat / Step Up Back Squat: 1-1-1 Front Squat: 1-1-1 Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat. Active Life Front...
View ArticleClean and Jerk | WOD 7.26.18
Clean and Jerk Performance Clean and Jerk 1RM Warm up and build to a 1RM for the day. Press-outs are misses. Fitness Clean Deadlift + Hang Power Clean + Front Squat + Jerk If you’re newer to the lift,...
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Rest Day
CFSBK rings and gymnastics coach Ken H. getting his climb on in Rumney, NH This Week at CFSBK in Review 1. We’re running on a slightly modified schedule this weekend as we host a Barbell Medicine...
View ArticleWOD 7.28.18
Partner WOD In teams of 2 with one partner working at a time, alternate full rounds of… AMRAP 6 Minutes: 8 Power Cleans 115/80 8 Wall Balls 20/10, 14/9 Rest 4 minutes, then… AMRAP 8 Minutes: 4 Power...
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Snatch | WOD 7.29.18
Snatch Performance Snatch 1RM Warm up and build to a 1RM for the day. Fitness Snatch Deadlift + Mid-Hang Snatch + Overhead Squat If you’re newer to the lift, build to a heavy load for the day on the...
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