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Bench Press / Split Squat | WOD 7.17.17

Bench Press / Split Squat Superset*

A1) Tempo (31x1) Bench Press:
3 x 10

Heavier than last week.

A2) Tempo (31x1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31x1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 3 of 8


Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.

Post times and Rx to comments.


This Friday: Movie Night Returns with Coming to America!

This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That's right, we're talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote. 

In case you haven't seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here's the IMDB summary: "It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life." Watch the trailer above!

Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we'd like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they've got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. We're looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.

Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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Reader Comments (18)

Catching up on a few days' worth of commenting:

Short Circuit on Saturday. I had high hopes of going to Strong Fit, but had to work late on Friday night. Given the insanity of erg sprints followed by sled sprints that I saw SF doing on my way into class, I'm not sorry. Plus, Kroc rows in Short Circuit. LOVE!

Bulletproof workshop yesterday was an education. In some ways I was more imbalanced (lower body) and in some ways less (upper body) than I expected to be. Curious to see what program I'm asked to do.

6 AM (damn client meetings!) with SnickRo
Split squats with a 16kg KB, bench at 85. I was not prepared for how much holding the KB would tire me out for the bench!

WOD with 24 kg KB and 30# DBs. I feel guilty for doing less than JB on this. On the other hand, I am long overdue for a rest day. Tonight I'm going to sleep like a champ!

July 17, 2017 | Unregistered CommenterStella

Hey guys and girls,

I've been working on a CFSBK IOS app for the gym and I was looking for some testers out there to help with feedback.

Some of the features include:
- The WOD description and a blog for you to complain about the workout.
- A way to RSVP and see who is in the class and how many.
- A simple work weight calculator
- A leaderboard section that allows you to post your scores and weights. It then sorts out the posts by score and weight or by either just the score or just the weight. It also allows you to post a comment there too.

I would also appreciate any feedback and or bugs you might encounter.

If you are interested, please send me your email address and I will provide you with a link to download the beta app.


July 17, 2017 | Unregistered CommenterAlex Burrowes

Strength cycle

Hiii don't do crossfit comps during strength cycles unless you like riding the struggle bus...

LBBS: 147.5x5x3 - 1 shallow rep in there. Felt heavy but it all happened.

Bench press: 85x5x3 - last set was the smoothest.

DL: warmed up 85x5, 135x5, 155x3 since the plan was 180x5. Set up to the bar, braced, pulled, and absolutely nothing happened. Didn't move an inch. Set up a second time--same. 175x5 last week and could barely pull the slack out of the bar this week!? LOL. Jeremy says we're trying again Thursday. I'm hoping it's all a good lesson in recovery--didn't sleep well last night and my lower back is pretty stiff still from Saturday. Either way my chances of catching Karina in a Wilks score by the time our total comes around are dwindling ;)

Make up post from Saturday's Hail to the Team comp w/Allie B!!!

LOVED everything about this day except the dumb wallball targets.
Clean and jerk ladder was maybe the most fun workout I've ever done--adrenaline had me power cleaning 115-120 which are usually super slow/hard for me to stand up. PR'd at 125 on the last lift which was my biggest goal heading into the day. Maybe could have pushed faster through the burpee box jumps during the last work out, but all in all felt like the hardest I've gone during any WODs so far.

Also big congrats to Megg & Gabby for competing their first time too!!! And to Katie E & Katie Harpz and Phil & Brett for sweeping the RX divisions!

July 17, 2017 | Unregistered CommenterKate Tk

Bench: 115x10x3.
Split squat: 55x10x3.

Metcon: 37, 37, 36, 35, 37 @ 35#.

July 17, 2017 | Unregistered CommenterBK

Hey Alex, I'm down to help beta test the app, but would rather not post my email. How do I send it to you privately?


July 17, 2017 | Unregistered CommenterLeo


My email address is burrowesag@gmail.com


July 17, 2017 | Unregistered CommenterAlex Burrowes

SUPER delayed post, but had some time to collect my thoughts from Saturday's competition.

Overall, a totally humbling experience (some seriously BAD ASS people competing). It was super exciting to compete for the first time, even if I felt I didn't nearly compare to others. Super big thanks for Megg for suggesting it and encouraging for us to compete - hands down the best partner and motivator (do you hear that a lot?) out there. Also, thanks so much to the rest of the CFSBK team (Kate T./Allie B./Brett/Katie H./Katie E./Phil) for the encouragement and support - just all around amazing competitors. Watching you guys crush workout after workout was inspiring! Felt awesome to be part of the gym that swept the RX divisions - nothing but pride!

The nerves totally got to me for the Clean and Jerk ladder and missed the lift at least 10# under my PR. Collected myself and really pushed on the next two workouts, and walked away proud of myself for trying! The run in the third workout felt better than any run I've done. It's worth mentioning again how amazing Megg was as a partner throughout the whole thing.

The biggest takeaway was that I can push myself in WOD movements way more than I have in class (i.e. heavier kettlebell swings, heavier wall balls, etc.) Also, this past Saturday has motivated me to really hone in on some skills that I've been slacking on developing (double-unders, toes-to-bars to name a few) and my new goal is to work on those before class.

I'm glad I competed and even more glad that I found CFSBK - amazing community of people who make me just want to be....better? Idk I've run out of words.


July 17, 2017 | Unregistered CommenterGaby V.

Ah, yes, I posted this Saturday but well worth saying again: Allie B was a fantastic partner!!! Always, always inspired by her drive and commitment & I definitely needed her motivation to keep moving especially through those last burpee box jumps :)

July 17, 2017 | Unregistered CommenterKate Tk

Jumping on the Comp posting train.

1) I was absolutely stoked about how many people represented from our gym this weekend. 8 athletes, that's HUGE! Congrats to all who competed for the first time. Meg and Gaby are my 8:30pm tuesday people, so it was especially awesome for me to see you guys out there competing, when it seems like only a few months ago that you were just coming out of foundations! Time flies. You all RULE! Allie and Kate Tk, LOVED watching you all on that ladder, you all looked experienced movers out there compared to the other people on the floor. In my opinion, you all stood out among the rest by far! Still feeling bad about that wall ball situation, but at least you guys pulled through and finished strong! Thanks so much to @ladyfox and @jessBailey for coming out to support!! I remember making direct eye contact with you all when i was sucking wind mid burpee box jump (snatch face in full effect) and it 100% helped me push on the back end. Favorite part was at the end when we all forced each other into the same vehicle, ate a bunch of mexican food, and played QOD for an hour. super fun bonding day, DO A COMP guys!!!! its a blast and a great opportunity to get to know your members a little better. stay tuned for FLEX ON THE BEACH SEPT 16TH!

2) Comp Recap:
A) clean and jerk ladder: 85/95/105/115/125/135/145/155/165/175, 15 double under cash in before each lift (partner alternates who does DU cash in)
Managed to power all of the lifts, push jerk until 155, then split for the last two. Practiced on breathing normally during doubles and not rushing my setup. This was a BLAST! @Kate E crushed!!! she cleaned 155# twice, which was frickin awesome to watch. Jerk is definitely there. Just on a fresher day.

B) For time: 6:59
15 c2B
30 WB @ 20#
450M row
This was disgusting. I felt sick for a little bit after this. mostly because the air wasn't moving. But we did well on this one! beat the other teams out by a minute + or so. Kate E and I both did this unbroken! woohoo!

C) Chipper (split work): 9:32
400M run
50 T2B
60 KB snatches 35#
70 burpee BJO (20")
This sucked only after the burpee BJO! OHHHH my god. katie and i alternated sets of 5 and it was so bad. so bad. But we kept each other on pace so we were flying.

D) Final WOD: 4:41
15 cal assault bike ea
50 ft walking partner lunge (35 # kb ea hand)
15 synchro HSPU
50 ft walking partner lunge (35 # kb ea hand)
15 cal assault bike ea
Bike on the tail end was rough. Quads and butt would not stop screaming at me. yuck yuck yuck. We finished well before the other teams though so that was cool to see! synchro HSPU unbroken, not bad for a temporary HSPU hiatus!

Overall, fun to get myself out there and apply my fitness. Wish there was a little more competition in the RX division (only two other teams), but also fun to see our scores were comparatively faster than the other teams! This is actually the first crossfit comp i have gotten first in. So, baby steps!! mostly just a fun day overall, Kate E was a great teammate, per usual. Have been appreciating her push, as shes been joining me weekly during my training days!

July 17, 2017 | Unregistered CommenterK HarpZ

ALSO: wanted to thank all of the people who attended yesterday's seminar. Hope you had as much fun as I did! PLEASE feel free to reach out to me via email if any questions were left unanswered, i want you to feel like you got as much as you possibly could out of the seminar!


July 17, 2017 | Unregistered CommenterK HarpZ

Sunday (Forgot to post)
8am Short Circuit
Everything was pretty manageable that I felt I made it though each round giving it all I had. Wall Balls to Burpees added up really quick.

9am Group Class
Worked up to 140 successfully on the complex. I did 145, but felt my back leg didn't move far enough and bailed. This week feels a little better than last (My landings were completely off and I could barely make it above 120).

11am AR
Class wiith some of the CFSBK members that did Hail to the Team. Great job and it was a pleasure to hear about the experience. Makes me want to attend an event sometime in the near future like this.
7am Group Class
Bench Press - 100#
Split Squat - 14KG KB

So I have a terrible case of the Mondays. I was there physically, but the my brain was lagging behind. I did sets of 8 and then realized after it was too late.

35# DBs
Between :44-:48 on each round.

Started feeling it around the 3rd round. Round 4 and 5 were a grind but I was still able to move through everything unbroken.

July 17, 2017 | Unregistered CommenterRoose

@Roose -- you up for a comp (scaled option)?? Email me!! Def trying to pull together a team for flex on the beach. katetkacik at gmail

July 17, 2017 | Unregistered CommenterKate tk


Bench @ 95#
Splits @ 25#

Metcon: 24kg kettle bell. 27.5# on thrusters. I should have gone heavier but I was thinking there were going to be more sets than there were for some reason. Still tough though.

July 17, 2017 | Unregistered CommenterBrian Moore


Bench #85...got lots of good pointers from Melissa today. Explains why my wrist are always hurting during the lift.
Split squat #27.5. I can definitely see the difference in the strength in my legs:-/

:39, :35, :34, :35, :36
Thruster #35 dubmbells
KBS #24 kg

This crept up on you....by round four you were suddenly breathing like a racehorse! I liked it though! Good push form the class.

Lots of shoulder work again today

MU work:
MU transitions with #40 added pounds 3*5
3 rds
8 dumbbell bench (2012) #40
8 false grip rings rows (2012)

Comp train lifting...I've been doing this as a supplement for the pat four weeks and I can feel my lifts getting a little stronger. Especially my snatch

Power Snatch:
3(3) #115

3(3) #135
Playing around with my hand holds on this...such a tricky lift. Your hand could be off by one inch and the lift goes downhill!

Congrats to all who competed this weekend...sounds like ya'll crushed it!!

July 17, 2017 | Unregistered CommenterSarah C

Found out today there are 2 Sarah M's at CFSBK, so going by zinger now :P

6:30 group

Bench Press Started at 52 and landed at 62 lbs felt good/challenging. Melissa gave me some good reminders on positioning which really helped. Gotta rip apart the bar! Split squats remain slightly impossible but in a good way. :)

Wod used blue kb and 12.5 lb dumbbells. Slowed to was 50 seconds and fastest was 42seconds. I think I could/should have gone heavier. Then again was a lot of fun to go kinda fast :)

Congrats to the competitors so coooool

July 17, 2017 | Unregistered Commenterzinger

7:30 with David

Bench at 68
Split squat at 27.5. Really focuses on the tempo for both- felt good all around!

Wod at 24kg and 25s. Best time 0:39. Worst 0:45

July 17, 2017 | Unregistered CommenterJenny M

Bench: 65
SS with 20# DBs

WOD @27.5 DBs (30# is Rx) and 24kg KB

Got faster because I saw how fast Katie E picked up the DBs and cleaned them so I kicked it up a notch.

July 17, 2017 | Unregistered CommenterKLove

On Tuesday
Room to go up

:36 - :38

July 18, 2017 | Unregistered CommenterFox

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