5 rounds for time of:
Run 400m
15 Overhead Squats 95/65
Post time and Rx to comments.
compare to 9.6.09
suggested back-off
Ari goes 2 pood on the Swing/Run intervals
Great work to the three athletes who tried out for the affiliate team this weekend, here are their results.
WOD 1: Max Clean and Jerk, 3 attempts
Ryan P 195
Sameer P 135
Jess F 105
WOD 2: 21-15-9 Deadlifts (225/155) and Pull-Ups
Ryan P 3:18
Sameer P 6:29
Jess F 7:15
WOD 3: 3 Rounds for time of: Run 400m, 30 Box Jumps (24"/20") 40 Double Unders
Ryan P 18:59
Sameer P 17:49
Jess F 14:31
We need more people to step up to the plate! Please email me at David(at)CrossFitSouthBrooklyn.com if you're interested in trying out. Our next scheduled tryout times are Monday 4/5 @ 6:30pm and Tuesday 4/6 @ 7pm.
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Due to an inspection, there are no 6am or 7am classes on Monday 4/5. Afternoon classes are on as usual.
There are also NO classes next Sunday, April 11th for Robb Wolf's Nutrition Seminar. There is still room if you're interested. The price is $195
Nancy-Wisco StyleSubbed 65lb front squats–shoulda listened to Chris and gone for 75.
Knocked 5 minutes off my time from September and was running on a hill.14:36
3 Rounds of Nancy @ 65lbs: 11:42. In honor of back-off week and because I was still feeling so fatigued yesterday, decided to scale the rounds. The running was a bit easier today… maybe I’m beginning to adapt to these miserable 400m we’ve been doing. OHS unbroken. My legs are finally recovering from last weekend! Hurray!
Accessory: Handstand practice and two freestanding, spotted handstand push-ups. These are much more challenging than against the wall. Lifetime goal: one freestanding handstand push-up without a spot.
Nice work competitors! Sorry I missed watching the WOD, I meant to be there cheering you on but was out late and ended up sleeping in.
I rarely see a hungover Malcolm and Laurel. That was pretty awesome.
Fun wod this morning. good work on nancy everyone.
where are more people to step up and try out? i better not end up on the team…
WUdromsohs review
NANCY21:13 rx’d weightsubbed row 500m for run
i like nancy.
CDfoam rollpush up with blue and green band 10×2
wifee rocked her first nancy.
killer job today ryan, jess and sameer on the affiliate team tryouts.
Nancy @ 65# 16:31I was anxious about the OH squat. I have not done these much ’cause of a shoulder injury. Shoulder is fine now and I should have gone heavier. It was a good comfort and confidence builder at the light weight though.
Warm up 400 m runover head squat review
Fancy nancy wod 17:58400 m x5OH used only 12lb bar got better form as the wod went ongood job everyone!
nancy with 65 lbs. 16:04. fun.
Since I never post.. But should.
Nancy – 20:2042lb OHS
Run felt like MOLASSES, not sure what was up with that. Broke OHS into sets of 5, movement felt pretty strong considering haven’t done this in awhile. Could potentially have gone heavier @ 47 or 52. Next time!