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Back Squat

(E5/8) Sets Across

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compare to 8.4.10

Three rounds for time of:

50 Double-unders

25 Wallball "2-fer-1s", 20 pound ball

If you can't perform a "2-fer-1", substitute a standard Wall Ball shot.  If you can't do a double under, perform 150 single-unders per round.

Post time and Rx to comments.
WOD Demo

Kate B
Kate B's "2-fer-1" Rope Climbs

Happy Birthday, Tamar A!

What's coming up at CFSBK?
8.16.10  August Foundations Starts
Our next batch of CrossFitters will start (or continue) their fitness journey at CFSBK. Register Here!

9.4.10 Robb Wolf Nutrition Seminar

Author of the much anticipated book, "The Paleo Solution" as well as his blog and podcast, Robb Wolf stops by for his 3rd visit to CFSBK to talk Nutrition. Register for the seminar here

9.5.10 Malcolm and Laurel's Wedding Party
Malcolm and Laurel are getting hitched!  The after party is at CFSBK complete with tequila and ice cream.  All are invited! RSVP Here

9.25.10 Fight Gone Bad 5!
For the third year in a row we are participating in the FGB fundraiser to benefit the Wounded Warrior Foundations and Prostate Cancer Foundation.  Last year we raised over $27K, we're going to need everyone's help to try and beat that! Register Here

8.2.10 Brutal Recess with Chip Conrad
Our buddy Chip Conrad comes out to Brooklyn for some Brutal Recess.  What's Brutal Recess? Watch this

Reader Comments (13)

Short class for me today. Shorty but a goody. Thanks Shane.

LBBSQ 5-5-5 at 110#Felt totally doable. I smell PR in the future.

August 7, 2010 | Unregistered CommenterDeb
Bummed to miss out on today's action!

Question for Park Slope Food Coop droids: can anyone swap shifts with me? I've posted on the Coop's site, but there are no takers. I do Maintenance, which is a two-hour shift. My regular shift is 6:00-8:00 PM this coming Tuesday, the 10th. I can do early AM or 6:00 PM onward weekdays. I can also do this Sunday evening and next Sunday evening. If you're interested please email me at nick [at] crossfitsouthbrooklyn [dot] com. Thanks!
August 7, 2010 | Unregistered CommenterNick Peterson
LBBS(45x5, 75x5, 95x3, 110x1)120x5x3

WOD14:42DUs were u g l y. They turned into "attempts" for round 3. Ugh. They always break down in a workout situation. Must. Practice. More.Wallball @10lbs. about 1/3 to 1/2 were 2-for-1 or, at least, 1.5-for-1.

August 7, 2010 | Unregistered CommenterBecca
Paulie got a shoutout on robbwolf.comhis vid of 540 is up.

August 7, 2010 | Unregistered Commentergabrus
170x3x5 - Felt good today. Coming off a 1 hr session with Alec. Must've helped.

WOD 14# 2fers - 11:40. Made one error on DUs. Rest were unbroken. Tough timing the new movement.

Thanks for the help Shane and David. I feel energized!
August 7, 2010 | Unregistered CommenterVincent Dugan
missed the 8am today. brought the kids to 11am. thanks to everyone who helped babysit.

WUeasy row while the rest ran the blockdromsfoam roll, samson stretch action

LBBSQgood lifting with ryan.(45x5 135x5 185x5)235x5x3

WOD14:57 rx'dcouldn't cycle the wb's at all. practice needed big time.du's were fine until the 3rd round where my leg tightened up.

a good one.
August 7, 2010 | Unregistered Commenter.DMG
Back Squats:

WU: 45x5, 95x5, 135x3, 165x2

Work: 185x5x3

Accessory WOD: Shoot, I done forgot my time. I think it was 17 summat. Whatever it was I sucked at this WOD. I found it hard to cycle the 2-fers initially, and then, finally gave up, and just did singles for the next two rounds with the new 15lb and then a 14lb. Miserable.
August 7, 2010 | Unregistered CommenterSamir Chopra
aw! thanks for the birthday shout-out! (ps -- it's officially rory's birthday too!)
August 7, 2010 | Unregistered Commentertamar
Warm-Upabout 20 minutes of foam rolling and stretching


For Time:Run 1 Mile (7:44)Row 2K (8.29.9)Run 1 Mile (8:52)


Not thrilled about any of my times but still felt like I put out a decent effort. I would estimate that I was working at about 80-85% of maximal intensity throughout the entire workout. I'm not very good at pacing runs so I was unclear how hard to push it. There was no strategy to the row, I kept it between 2:00-2:10 the entire time. The hardest part was getting off the erg and starting the next mile. As a side note, i did this workout without music which i really enjoyed. Lots of 'Me' time.

Good times.

August 7, 2010 | Unregistered CommenterDavid Osorio
squats45x5/95x5/135x3/185x1then 205x5x3

brutality14#, singles (150)19:40-something

ack - what happened to my double unders
August 7, 2010 | Unregistered CommenterSameer Parekh
Missing y'all (we're in Kentucky!).Continuing with our yoga-on-the-road 30 day challange (holla for flexibility). Also did 3 rounds of 25 push ups and 40 squats.

Whats a 2 fer 1 wallball?
August 7, 2010 | Unregistered CommenterDavid Mak
rest day.

no, really.
August 7, 2010 | Unregistered CommenterMichele
Belated post:

Bsq 185x5, 195x5x2

squats felt good, but then came the accessory wod, which I finished in the ridiculous time of 29:36. I really thought I wouldn't be able to finish, double unders just weren't happening at all and the 2fers were killer, even with a 10 lb ball. Thanks to Ash and Charmel for getting me through it.
August 8, 2010 | Unregistered CommenterBjorn

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