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Step-Ups / Back Squat | WOD 8.5.19
Barbell Front Rack Step-Ups 3 x 8e Use a “faster up-slower down” tempo. Heavier than last week. Back Squat Heavy 3 Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2...
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Power Clean | WOD 7.6.19
Power Clean In 10:00, work up to a heavy but perfect Power Clean for the day. Post loads to comments. Week 3 of 6 _____________________ 2 Rounds… In 10:00: 5:00 Bike/Row for Calories Then, in remaining...
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Farmer Carry | WOD 8.7.19
Farmer Carry 30 Seconds x 1-2 Sets After a few warm ups, perform a heavy carry for 30 seconds without putting the weight down. Go heavier than past week, if possible. The goal is to progress toward...
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08/17/19 Wim Hof Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
View ArticleSnatch | WOD 7.8.19
Power Snatch Every 2 Minutes for 6 Sets: Power Snatch Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low...
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08/17/19 Prospect Park Picnic
Next Saturday: Prospect Park Potluck! We are hosting a potluck at Prospect Park Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or...
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Deadlift | WOD 8.9.19
Deadlift 3 x 5 Sets across, heavier than last week. Use a double overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can....
View ArticleWOD 8.10.19
Partner Metcon In teams of 2, with one partner working at a time, complete the following for time: 50 Burpees 50 Thrusters 115/80 50 Chest-to-Bar Pull-Ups 50 Power Snatches 115/80 50 Burpees 50 Power...
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Dumbbell Press / Pull-Up | WOD 8.11.19
Dumbbell Press / Pull-Up Superset A1) Seated Dumbbell Press: 3 x 8-10 A2) Strict Pull-Ups: 3 x 8-10 Use a “faster up-slower down” tempo. Add weight and/or reps to last week. Use band assist, partner...
View ArticleWOD 8.12.19
Toes-to-Bar Skill Work Option A: 5-7 Unbroken Toes-to-Bar Every 90 Seconds x 7 sets Option B: Practice Kipping Toes-to-Bar, Hanging Leg Raises, or Hanging Knee Raises for 10 minutes The drills found in...
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Clean | WOD 8.13.19
Power Clean Every 3:00 for 4 Sets: 1 Power Clean Every 15 Seconds x 3 (3 Singles) Build across the work sets to a heavy but perfect load for the day. The goal is no misses and no slop. Score total load...
View ArticleFarmer Carry | WOD 8.14.19
Single-Arm Farmer Carry 30 Seconds x 1-2 Sets Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting down....
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Snatch | WOD 8.15.19
Power Snatch Every 2 Minutes for 6 Sets: 3 Position Power Snatch Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the...
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10/05/19 Fight Gone Bad
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised close to $18,000 for the Brooklyn Community Foundation....
View ArticleDeadlift | WOD 8.16.19
Deadlift 3 x 5 Sets across, heavier than last week. Use a double-overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can....
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WOD 8.17.19
Partner “Cindy” + Row/Bike AMRAP 15 Minutes: 5 Pull-Ups 10 Push-Ups 15 Squats Partners alternate complete rounds. Modify the Pull-ups to ring rows and the push ups to knee push ups as needed. Rest 5...
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Dumbbell Bench Press / Ring Row | WOD 8.18.19
Dumbbell Bench Press / Ring Row Superset A1) Dumbbell Bench Press: 3 x 8 Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks. A2) Ring Rows: 3 x 8 Use a “faster...
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08/23/19 Movie Night: The Goonies
Come out to the gym the night of Friday, August 23rd for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The...
View ArticleWOD 8.19.19
Jump Rope Skill Work “Flight Simulator” Option A For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders The pyramid rep scheme ascends from 5 to 50 (increments of 5),...
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Clean | WOD 8.20.19
Power Clean Every 2:30 for 5 Sets: 1 Power Clean Every 15 Seconds x 3 (3 Singles) Build across the work sets to a heavy but perfect load for the day, finishing a bit heavier than last week if able. The...
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