Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Post total time for all three workouts to comments.

Paul

CrossFit Games!

As you all know the CrossFit Games are this weekend and our own Jeremy Fisher will be competing for top CrossFitter. Jeremy is a phenomenal example of what consistency, intensity, sound nutrition and a positive mentality can have on performance.

In a show of solidarity we will be combining Saturday’s Group and Beginner classes and giving everyone the option of doing all three competition WODS within the 2.5-3 hour time frame. Regulation standards will be adhered to strictly and the scoring system will be the same as at the games.  Although he’s across the country his South Brooklyn Crew will be with him in spirit suffering through these workouts and cheering him on. This one is for Jeremy, guys.

Any words of encouragement for Jeremy at the games?

For Time:

1-1-1-1-1-1-1

Post loads to comments.

Accessory work:
STRETCH AND FOAM ROLL!

Brandy

Scaling a WOD

10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

10 Pull-Ups

Post to comments.

Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We’d like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today’s workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City