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New Standardized Warm Ups | WOD 2.20.17

New Standardized Warm Ups

3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

Post work to comments.


Every minute on the minute x 24 (8ea):
1) 10 Push Presses 115/80
2) 10 Toes-to-Bars or Hanging Knee Raises
3) 10 (5ea) Goblet DB Step Ups 45/25
4) Rest

All movements are intended to be completed fast and unbroken, though the Toes-to-Bars may be in 2-3 quick sets. You should have around 30 seconds of rest in each minute.

Post work to comments.

Join the 2017 CFSBK Open Intramural Team Competition!

For the second year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 72 CFSBK athletes compete in this in-house competition, forming 6 teams of 12 people. We’re hoping to surpass those numbers this year.

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you. Since we will be using overall team ranking as the score, performing workouts Rx'd will be more valuable to your team than performing them scaled, regardless of how many reps you get. This dovetails with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won't necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Teams are encouraged to attend the same group class, wear matching outfits/t-shirts, and trash talk. If the competition results in a tie at the end of the Open, there will be a head-to-head team throw-down. We’ll also be inviting the gym’s top 15 men and women to compete against each other every week during a Friday Night Lights event.

This isn't mandatory, so if you want to do the Open workouts without joining the intramural competition, you can. If you are interested in joining an Intramural Team, sign up here!

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven't already! Please remember to sign up for the CrossFit South Brooklyn affiliate and team on the Games site!

We're shooting to have 100 CFSBK members sign up fo the Open, which starts in 3 days! Right now we're at 81. Can we get to 90 by the end of the day? Let's do it!

News and Notes

  • Our new 8-week training cycle template will be up on the blog tomorrow. In the meantime, sign up for the Open Intramural Team Competition! 
  • CFSBK member Nick P. teaches piano to children and adults in their homes with lessons that are tailored to each student's interests to keep them engaged and having fun while they learn. Nick's been playing the piano for twenty years – he started out playing on a sweet Casio keyboard in the early 90s and has since graduated to an upright – and holds a B.A. in Music (Composition and Performance) from Wesleyan. If you know anyone looking for lessons, please help get the word out. You can check out Nick's website here:www.nickpappaspiano.com.

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Reader Comments (6)

NEW WARMUPS!!!!!!! #dreamsdocometrue #mondaysurprises #isitmybirthday

February 20, 2017 | Unregistered CommenterSteph M


2.52 mile run 26:32 (no dog)

February 20, 2017 | Unregistered CommenterPeter Hoppmann

8 AM with McDowell.
The press from the bottom of a squat is no joke. 12.5#!
1 round at 75# and then 5 at 85# for the push press.
leg raises with a few ttb and some thisclose misses.
I was very happy to hear we had one round left and not 3.

February 20, 2017 | Unregistered CommenterCharlesS

@charles I know! So hard!

Super fun EMOM! 68# on push press-- tried to move fast because I definitely could've gone heavier, ttb unbroken, step ups were easy!!

Short circuit: awesome! So glad to be on break and to take all the classes :P

February 20, 2017 | Unregistered CommenterAllie B

Super giant 10 AM!

I knew the one armed presses were going to be tough. I'm just glad I didn't fall on my ass!

WOD Rx except for hanging leg raises so I could practice my kip swing.

February 20, 2017 | Unregistered CommenterStella

Neck is acting up again. Shoulders aching all day Saturday and Sunday, with R side neck very stiff and some radiating nerve-y stuff. Hard to sleep last night. Super bummed out. So today...

10min AB warm up pace
20 min movement, mobility to try to loosen up my neck

40 min:
1:00 AB ~52-55 RPM
:45 single unders
:20 nose and toes HS hold with some shrugs
10 each side 4" def reverse lunge with 12kg
(8 each side 1 arm high pull with 12kg -- some rounds only... this was rough on my R today)
1:00 row ~2:05-2:10

think I did about 6 rounds and change. felt good to get warm and sweaty, but then my neck stiffened up again later.

spent about an hour with the INTENSITY10 thing on there tonight.

attempting to remain calm and stay positive

February 20, 2017 | Unregistered CommenterWhit H

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