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WOD 9.13.08

3 Rounds for Time of:
5 Deadlifts @ 75%
10 Ring Dips
15 Box Jump Dumbbell Cleans or Box Jumps

Accessory work:

Turkish Get Up 3-3-3 (Start with non-dominant side)
500m technique row x2

Box Jumps = Fun


Fight Gone Bad Teams:
Team A: Jacinto(c), Bjorn, David, Margie, Erik

Team B: Adam, Jeremy, John C, Sameer, Juliana

Team C: Brandy, Charmel, Rob, Amy, Ari

Team "Scrappy" D: Mike(c), Kent, Paul S, Bethany, Allan

Team E: Sal, Don, ..SIGN UP NOW

Team F: Sincere + 3

Total raised for charity: $2,210.00

Foundations Cycle 7

Snatch Demo
An Exercise in Futility CorePerformance

Reader Comments (18)

Deadlifts today are strict. You must regrip at the bottom of each rep. No Kipping on the Ring Dips as well.

Box Jump cleans are an advanced movement. You can do them if your form is looking good during warm-ups. We'll rx loading by individual.
September 13, 2008 | Unregistered CommenterDavid Osorio
390# Deadlifts/30# dbl box jump cleans12:24
September 13, 2008 | Unregistered CommenterJeremy
I don't know what got into me on the box jumps, but I hope it finds me again on the 27th!

WOD:120lb DeadliftDips on barricades with tan band10lb x 2 Box Jump Clean on the red box of doom7:56

Accessory: Row - 300m x2Turkish getups - no weightx315lb db x 212kg kb x 1

Fun morning, so great to see everyone!
September 13, 2008 | Unregistered CommenterBethany
235# DL's 20#dmbl box jump cleans10:48Miscalculated deadlifts - should have gone heavier.

September 13, 2008 | Unregistered CommenterPatrick
9:55, 235dl, 1 round of 25lbs and 2 rounds of 10lb cleans (took a nasty fall so scaled down).

can anyone recommend a bike shop in the downtown brooklynish area? want to start riding to class, but my mountain bike hasn't been used in several years and need to get a lock + tubes, etc.
September 13, 2008 | Unregistered Commenterpaul
Hey guys!! I know it's been a minute but i've been busy as hell with work, kung fu and my personal life.... i'm currently in the process of trying to ditch my globo gym and start coming back at least 3 times a week. hope every one is doing well and i plan on seeing you all on monday!!
September 13, 2008 | Unregistered Commenterzkell99
pauls R&A on 5th avenue has everything you need but they suck with customer service being a major online distributor. you could look into bike station on vanderbilt ave. not exactly downtown brooklyn but they have some of the best mechanics in the city!!
September 13, 2008 | Unregistered Commenterzkell99
hmm: did someone grab my big red Sigg bottle today and did i grab yours? my top is different, i realized. i'm happy to swap it to its rightful owner...

nice to be back at cfsbk after the Week from Hell.

time: 13:13 (creepy!)w/ 90 lb deadlifts & 10 1b dbls for box jump cleansused the small plastic guys for the ring dips

good to see harold back in the fold!

September 13, 2008 | Unregistered Commenterhill mill
9:28 with 277lb deadlift, 20lb box jump cleansI liked this one a lot

after lunch:bench70lb dumbbells x1080lb dumbbells x5 x4 x3

incline bench115lbs x8 x6 x6 x6

push-up tabata10, 10, 10, 10, 10, 10, 10, 5

also messed around with some sudo L-shaped pull-ups
September 13, 2008 | Unregistered CommenterErik K.
15:15 with 185# and 25# Those box jumps were eeevil.

September 13, 2008 | Unregistered CommenterSameer
235# deadlifts20# dumbells box cleans


This was surprisingly easier than I expected. I think I'm due for a new max on dls. I should have gone a bit heavier on the box cleans, but I wasn't comfortable with 25# box jumps. Box jumps are a challenge for me; I always see myself hitting my shin on those corners.

getups:1.5 pood x 22 pood x 1

these seemed harder on my wrist than my shoulder.

September 13, 2008 | Unregistered CommenterAdam
250lb deadlifts / 25lb box cleans


I think I should've gone heavier on the deadlifts, it was the box cleans that wiped me out.

500m rowTGU 30x3, 30x3, 40x3
September 13, 2008 | Unregistered CommenterKent
285#DL/ 25#db cleans8:17

No doubt I could've gone heavier with each and deeper in the squat portion of the clean. I guess this crossfit stuff kinda works.

1 pood 3x3 tgu

Hill, I'm the Sigg Swiper. I'll have it prepped for you tomorrow, Sorry 'bout that.

Paul, there's also a bike shop on Atlantic ave. between Boerum Place and Smith St., across the street from the house of detention. The place on vanderbilt is bet. Pacific and Dean or Atlantic and Pacific.

September 13, 2008 | Unregistered CommenterCharmel


The cleans really wiped me out.I don't think I've ever thought that ring dips were the easy part

30# for the TGU'sHeld and easy 1:42 for both rows - Legs, back then arms 29 spm
September 13, 2008 | Unregistered CommenterEricBrandom
225# Deadlift / 15# box cleans11:30

I thought it was hard as MuthaFu%%@ But I should have gone slightly heavier on the DL and I should have used 20#s for the box cleans.I thought the dips on our high tech, super groovy, "state of the art" dip station were harder than the box jumps which Is why I think I should have used more weights on the box clean.

I know you guys are anti endurance events (it knid of makes me love me them all the more) but if there are any closet runners in the crowd...I'll be volunteering at the start line of the Queens half marathon tomorrow morning.
September 13, 2008 | Unregistered CommenterRob m.
11:21 185 lb DL, 20 lb dumbells for cleans.

16kg kettlebell for TGU
September 13, 2008 | Unregistered Commenterjohn c
10:21, 225lb dl, 25lb box jump

Enjoyed the TGUs -- thanks for goading me onto the 1.5poods Adam/Charmel!
September 13, 2008 | Unregistered CommenterAllan E
no probs, charmel! i couldn't make it there this morning, but will bring the Siggy by on Monday. will just leave it on the front table for ya if you're not there...

September 14, 2008 | Unregistered Commenterhill mill

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