Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
compare to 10.2.08
(HSPU E2/4)

Eva T does "Nate"

310lbs: OWNED

On February 5th and 6th CFSBK will be hosting MobilityWOD posterboy Kelly Starrett for the CrossFit Mobility Certification.  Once registration goes live we'll post it on the blog!

Team SBK at the NY Ragnar Relay!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT) with your contact info and days/times
that would be most convenient for you.

In the meantime, visit to learn more!

Has anyone here ran the Ragnar before? If so post your experience to comments.


Check out Meghan R's interview on

Olympian Chad Vaughn: Speed and Power CrossFit Journal
Blood, Blisters, Sexism and Pull-ups CrossFit Journal
The Pronated Squat – So Ugly, So Dysfunctional CrossFit Invictus


Front Squat

2 Reps on the minute for 8 minutes
Use the same weight you used for the singles on the minute from 10.16.10

Post loads to comments.

5 Rounds For Time of:
5 Deadlifts 275/185
10 Burpees

Post load and time to comments.
compare to 9.2.09

Congratulations to Kate B and Bennett O on the birth of the newest member of their family, Sadie O'Reilly! (8lbs, 1oz)

Congratulations to Jason Z for winning the Chili cook-off this weekend!


Rest Day

Cloyde M shows us that being strong aint easy

"I’ve written before that I think CrossFitting with consis-
tency and intensity both requires and evokes emotional
commitment. For many, it is too challenging and trans-
formative to engage in casually. It makes us vulnerable
and forces us far beyond our zones of comfort. It makes
us reckon with decisions we make about eating and
sleeping. It makes us consider all our excuses for not being
as fit as we’d like. It gets our competitive juices flowing and
encourages us to set higher goals for what our bodies can
excerpt from "Living the CrossFit Life"

Happy Birthday, Robin R and Cheyne P!

Check out the amazing Paulie S Pressing 225lbs!

There is still time to sign up for the Trick-Or-Treat Throwdown at CrossFit Virtuosity and/or Barbells for Boobs at CrossFit Long Island City. Post to comments if you're interested.

Women, CrossFit and Myths Oakland County CrossFit
Analyzing the 63's and 69's from the USAW/CrossFit Weightlifting Meet


Hang Snatch

*heavier than last week
(Exposure 2/4)

2 x 2 of Snatch High Pulls (10-20% heavier than snatch)
2 x 2 of High Hang Snatch to OHS (50% of snatch)

Post loads to comments.
Compare to 10.11.10

Complete as many rounds in 7 minutes of:
7 1-Arm KB Swings Left
7 1-Arm KB Swings Right
7 KB Swings Russian
14 Sit Ups

Post load & rounds to comments.

Colette K.

High-Hang Snatch Demo
Snatch High Pull


WOD 10.17.10

3 Rounds for time of:
Run 400 Meters
6 Clean & Jerk 135/95
12 Pull Ups

Scale up: Clean & Jerk 165/115, Chest to Bar Pull-Ups

Post time and Rx to comments.


D. Byrd proves that when it comes to weight there really is more. 

Congratulations to Shawn S. & Tene on their marriage!!

A little past the midway point of the month and congratulations are in order to:

  • JZ on his first double under yesterday

  • Michele K. for completing her personal Paleo Challenge

  • Samir Chopra for his weighted pull-up PR

  • Charlotte on her PR of 35 consecutive doubles

  • Matt Ufford for his 1st pull-up post-recovery

  • Collette K. for running her first half-marathon

Great work everyone!  November will be here before you know it so keep working toward your goals and using the accomplishments board to record your achievements.  Do work, son!


Front Squat

Perform 1 Front Squat On the Minute for 12 Minutes
Use load 10-15% heavier than your triples from last exposure
5 Rounds for Time:
30 Double Unders
20 Push-ups
10 Lunges/Leg

Post loads and times to comments.

Ariel's Textbook Squat


Dan John talks the importance of the Front Squat
Wait, who is this Dan John guy?! Mark Rippetoe's interview w/ Dan John Pt 1 & Pt 2
Don't know who Mark Rippetoe is?
C'mon guys, Boobs need our help!! Barbell For Boobs Fundraiser at CFLIC


Rest Day

A full house of folks getting stronger

Speaking of getting strong, here our the dates and registration links for the next Strength Cycles.  These sell out fast!

Strength Cycle A
October 25th-December 22nd
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Cycle A is a novice level cycle

Register Here!

Strength Cycle B
October 26th-December 23rd
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am
Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.
Register Here!