CrossFit South Brooklyn

Established 2007

WOD 4.30.08

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20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball  20lbs.
Overhead Squats 95lbs.

If current mobility doesn’t allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx’d.

Skill work:
Rope Climbs and Variations

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Zak wants a closer look at the ceiling

Why You Need to Look Before You Flush

We’re Huge in Germany

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Team,

The Hadel Media Corporation will be doing an interview and video documentary on CrossFit South Brooklyn next month. Their intention is to spread the CrossFit concept to Europe as well as profile our community and gym. We will be filmed for their DVD documentary series, "Power on TV" as well as being featured in at least one of their German print publications. If anyone has any reservations about being on camera please let me know ahead of time and we will make the necessary accomodations.  Also, if anyone is interested in being interviewed, shoot me an email and I will begin to make a list for Mr. Hadel of potential focus athletes.

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Kevin and Kent Tabata Sit-Ups

Thruster

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

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Skill Work:

Double Unders

Metcon:
In this workout you move from each of four stations after a minute. One point is given for each rep completed. This WOD is 3 Rounds.

Kettlebell Swings

Box Jumps

Unanchored Sit-Ups

Double Unders

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Zak and John

Allison does "Quarter Gone Bad"
WMV MOV

WOD 4.26.08

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SNATCH SKILL WORK

10-1 Reps of:
Box Jumps
Kettlebell Swings
Dumbbell Snatches
Sit-Ups

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Always use an Abmat when stretching out. It will maintain normal spinal curvature instead of letting the hamstring pull the pelvis and lower back out of alignment.

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