CrossFit South Brooklyn

Established 2007

WOD 3.30.09

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Max Rounds in 15 Minutes of:
10 Pull-Ups
15 Burpees
20 Double Unders

Post rounds to comments.

Accessory Work
Rotator Cuff Circuit 1

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Inside the NYPD: Highway Patrol

Comments

  5. Warm-up x3:SBK DROMS10 KB Swings, 20Kg5 Ring Dips10 Waiter’s Lunges

    “The Bear”Did a sudden death 3 Round styleR1: 95# completedR2: 115# completedR3: 135# 4 Rounds completed4 Rounds completed at 135#’s, Failed on second Push Press at 5th Round. Rested about a minute and completed two more rounds. Although it was Real hard, I feel like I missed not because of strength or stamina, but coordination on the Push Press.

    Today’s Pull/Burp/Double WOD:AMRAP 15 Min. as Rx’d6 Rounds and 3 pull-ups

    Time to rest..

  6. WOD AMRAP 15mins as Rx’d3 rounds + 15 burpees, 20 double unders, 1 pullup

    pull ups are still tough, but got to keep practicing. good to be back on the burpee challenge too.

  7. I took at 1 week hiatus from CrossFit because last weekend my arms were all weird. I was planning on getting back into it yesterday but I felt like doing The Bear hung-over would not be so much fun, so I skipped. Today was my first day back after my hiatus.

    5 rounds + 11 Burpees

    I had estimated a 5 round target when contemplating a 4x single sub for the doubles, so looks like my estimation skills are fairly good.

  9. 4 rounds and 15 burpeesdid 3x singles, and green band pull-ups

    don is the man.stayed and did 40 extra burpees…still 478 behind.better move my ass before we are in the 50s

  10. 4 rounds plus 15 burpees plus 19 singles.

    Went with 3x singles because I didn’t have the mental acuity to grapple with doubles. Let’s just say I’m ready for a rest day.

    So great to have Stephanie and Shannon back!

  11. 3 rounds and 15 burpees. as RXed

    then did 3 rounds of the bear45, 65, 75

    hard, but fun.

    then did some more burpees putting my days total to 149. still in the hole.

    was good to be home 🙂

  12. Thanks Margie! That’s sweet. You guys are the best. It was my first workout back in a while so it felt hard, but when are burpees not hard? david? margie? do you know?

    5 rounds plus 10 burpeesWith white band for pull-ups.

    I’d love to see more of you at a busy class on the weekend but Saturday is rock climbing then Sunday I have an event, but if anyone does the early workout Sunday come by the Park Slope Food at 12pm for a free ‘detox’ presentation led by yours truly 🙂

    Margie, what was that ‘meat’ website you mentioned?

  13. Shannon you rocked that WOD! You kept such a great pace, you barely slowed down even in the last rounds.

    I subbed 20 box jumps for DUs because oddly enough, the DUs were bothering my shoulder during the warm up. Fortunately burpees and pull-ups did not!

    3 rounds + 15 burpees and 6 box jumps

    This was my first band-free pull-up WoD. 🙂

  14. Yeah Bethany!!!!!!!!! That’s huge!

    Shannon – it’s actually a magazine. you can subscribe here:www.meatpaper.com

    And burpees will always suck. Always.

  17. Today’s WOD scaled up with C2B pullups: 5 rounds plus 7 burpees.

    Started on Burpees.

    Thanks to Mike for keeping count and who also kicked butt on this workout.

    Then did a few rounds of “The Bear” for fun.

    Was good to get more burpees out of the way, and will be happy when the Burpee challenge is over. Once tomorrow hits I’ll owe just over 300 in back burpee tax. Am still finding it easier to do these in large volume and taking a number of days to recover vs. doing them every day in comparatively lower volume.

    The burpees are just killing my WOD performance. I’m just saying…

  19. Dan, you did the Bear two days in a row. Maybe that’s the culprit, not the burpees!! I’m just sayin..

    I went home and did 20 more burpees to put my burpee back tax at 400 even. It was up over 600 a few days ago so I feel good going into the last 11 days. Did I just say that? This thing sucks, I can’t wait for it to be over!

    And Shannon, Margie’s right – no matter how many of these things I’ve done, they will always still suck!

    Bethany – congrats on the band-free wod!!

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