Partner WOD
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups
Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.
Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups
Post rounds, Rx, and partner to comments.
Today’s Schedule
CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex, and we’ll be running on a slightly modified schedule. Here’s what today looks like:
8am Short Circuit
8am Strong Fit
9am Short Circuit
10am CrossFit
10am Yoga for Athletes
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2-4pm Open Gym
Cancelled: 8am CrossFit, 9am CrossFit, 11am AG Strength
As you can see, we’re offering an extra Short Circuit class at 8am today. See the Schedule page to find out what’s happening tomorrow.
Samir C. at the Brooklyn Public Library
Tonight at the Brooklyn Public Library, CFSBK OG Samir C. will present on Nietzsche and Buddhism as part of A Night of Philosophy and Ideas, an all-night marathon of philosophical debate, performances, screenings, readings, and music. Samir’s talk is at 1:30am, and you can catch it in person or on the livestream. You can find the whole schedule for the evening here!
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Yesterday’s Results Board: Rest Day
How Much Do Olympic Speed Skaters Squat? BarBend
What You Need to Know to Get Started with Powerlifting Girls Gone Strong
Front Squat
3-3-3
Warm up and work up to a heavy triple.
Post loads to comments.
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Open Workout 13.3
AMRAP 12 Minutes:
150 Wall Balls 20/14
90 Double-Unders
30 Muscle-Ups
If you don’t have Ring Muscle-Ups, but you get past the Double-Unders, start over again at the Wall Balls.
Post rounds, reps, and Rx to comments.