« Clean Complex | Main | Rest Day »

WOD 9.20.13

5 Intervals of:
50 Double Unders
20 Wall Ball Shots, 20lb,10' / 14lb,9'

Rest about 1:1 ratio or work with a partner and alternate rounds. Go all out on your work intervals.

Post time for each round to comments.

"Saved By The Balls'" Team logo. Featuring Coaches Noah, Fox and DO

Happy Birthday, Rivka W.!

Holy Smokes! 2 days in and we're over 5K Raised!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation. BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

CFSBK Fight Gone Bad Fundraising Recap
: 7,303.01
2010: $45,000
$31,931 +31,931 Matched by the BCF Board members

That means CFSBK is responsible for over $492,000 worth of charitible donations since 2008!

If everyone puts in some effort to get the word out about Fight Gone Bad we can 2013 just as amazing as year's past. Please take a moment to post your findraising page to Facebook, tell your family and friends and see if you can figure out how to hit your intended goal!
Strict Muscle Up Progression CrossFit

Reader Comments (13)

9am class with the bossman. Did this with a 14# ball to a 10' target to get psyched for fight gone bad. Felt good until the third round or so, when my double unders started shitting the bed. Best round was 2:00, worst was 3:37. Legs feel like jelly.

September 21, 2013 | Unregistered CommenterLaura Mc

Took the 10am monster class.

Best round was 1:13 and worst was the last at 2:07.
-used a new rope an tripped up a bunch, very frustrating.
-first 2 or 3 rounds wb unbroken. Then I got tired.

Good one!

September 21, 2013 | Unregistered Commenterlady fox

1:20 - 1:20 - 1:29 - 1:46 - 1:50
All gas. Happy to have done two rounds unbroken. Rested more than I needed to but not as much as I was comfortable with on the others.

That photo is awesome. Hard to believe that no photo shopping was necessary.

September 21, 2013 | Unregistered CommenterFox

Great workout, love these partner WODs with rest in between. Makes me feel ready to go for the next set. Haven't done double unders in forever, surprisingly strung a bunch together and rounds 3/4 were pretty solid. Closest I've felt to being ill for the first time in a long time.

September 21, 2013 | Unregistered CommenterAmy

Skipped class today because of a foot injury/double unders but Niko (7-year-old son) and I just did a travel WOD at home. 10 rounds of 10 pushups, 10 squats and 10 sit ups for time. He kicked my %#} (although with questionable form) at 11:47. I did it in 24:09. Apparently he's been paying attention when he hangs out at CFSBK -- he was yelling,"Push it Adele!!! Break up the push ups. Do 3, now rest, 3 more, rest. Now last one!!". Love that CFSBK has such a positive impact on our family.

September 21, 2013 | Unregistered CommenterAdele

Best round was 1:11 and worst was 1:14. Only missed one double when my rope hit the rope of someone next to me. Very happy with the consistency and the fact that my wall balls have improved a lot over the past few months

September 21, 2013 | Unregistered CommenterDan L

8am with David. This was a tough class -- think I underestimated how tired my legs are from my race last weekend! Subbed KB swings (16kg) for the DUs since my ankle is still recovering. Used a 14# ball and 8' target. Best round was 2:00 and worst was 2:30.

Adele -- I love that story!!!

September 21, 2013 | Unregistered CommenterRebecca C

Of course Noah is Screech.

September 21, 2013 | Unregistered CommenterCourtney

Adele, that is ADORABLE.

Best round 1:49, worst 2:09, partnered with Shawna who was great at talking me through those thrice-damned wall balls.

Also, I got 27 double unders in a row in round 2! WHO IS THIS PERSON?

September 21, 2013 | Unregistered CommenterStella

Thanks to everyone who came to the first ITA shoot today. I think it went pretty well but we'll see how it ends up after editing.

I'm going on a cruise with my family from tomorrow through next Sunday. I just checked what the gym facilities are on board:

For Cardio

Cross Trainers
Upright Cycle
Recumbent Cycle
Concept II Rower

For Strength

Hip Abduction
Hip Adduction
Leg Extension
Seated Leg Curl
Seated Leg Press
Leg Raise
Shoulder Press
Lateral Pulldown
Seated Row Machine
Tricep Press
Bicep Curl
Pectoral Fly
Seated Chest Press
Abdominal Crunch
Back Extension
Adjustable Bench
Ab Board
Dumbbells - Troy Rubber Encased
Dumbbells - Troy Premium Chrome

Fitness Classes

Aerobics class
Step Aerobics
Total Body Conditioning
Absolute Abs
Sunrise Morning Stretch

Looks like I'm going to be doing some Dumbbell/bodyweight/Row workouts while on board. Seems like there won't be any barbells... I might also pack a pair of rings :/

Although I might need to check out Absolute Abs...

September 21, 2013 | Registered CommenterDavid Osorio

Absolute Abs for sure.

September 21, 2013 | Unregistered CommenterJakeL

Wrong guys, sorry. Step Aerobics. Was going to suggest that for crush week.

September 21, 2013 | Unregistered CommenterJay R

My team is amazing for going along and being supportive of the JB insanity. It was such fun making the team photo, need moar DO photos took me 3 hours to find the one I used, was such fun! Happy the coaches didn't put a hit out on me. Re: Noah and Screech. His head fit.. no photoshopping needed.. just had to make it small.

September 21, 2013 | Unregistered CommenterJB

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>