CrossFit South Brooklyn

Established 2007

WOD 5.27.10

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8 Alternating Rounds of 45 sec work/15 sec rest of: 

Wall Ball 20/14

KB Swings 32kg/24 kg

This workout will be done in pairs with partners switching stations each work interval.

Post time and Rx to comments.

But first….

Weighted Chin-Ups
3×3

Post loads to comments.

(E3/4) L1 Sets Across/L2 Max Effort
compare to 5.20.10

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40 and Fabulous! Happy Birthday Paulie T-Shirts!!

Fixing the Kettlebell Swing w/ Jeff Martone CrossFit

Comments

  9. Happy Birthday Paul!

    SBK is lucky to have you as part of our community. If the past year is any indication of progress to come, I can’t wait to see what kind of numbers you put up at 41.

  12. First of all 15 seconds isn’t “rest” I’m just saying.

    93 14# Wallballs114 20″ Box jumps (subbed for the KBs)

    Felt great watching the 6 o’clockers doing this as I slowly recovered.

    Second of all the line is IN.

  13. I’m totally with Peter on this one. 15 secs felt like nothing.Wall balls: 60 total 14lbs/10ft target.KB’s: 129 total at 1pood/Russian style.-Partnered with Tal and I didn’t write down what our team total was. He did much better than I though.-Was gonna do this rx’d but my back was still a little sore from the heavy dl/du wod on Tuesday so I went lighter. Still with every passing round, my back got tighter and tighter. Had to skip the kb swings entirely on round 7 but then came back for a few on round 8. The whole combo was awful and I hope I can stand up straight tomorrow.

    Chin-ups:-Only my second exposure so I stuck with Bodyweightx3x4. Was feeling weak going into these so I’m glad I got all reps.

    Enjoyed the DIY cooldown after class…especially the cat/cow for my tight back.

  14. Back Squat285x5x3

    WOD as RX’d with Noah447 totalAwful fun times partnering with Noah and doing this outside with Nick and DMac.

    Peter – 2 things…Thanks for cheering on the 6:00 crew, and “in”, is where the coaches call it.

    Getting excited about Monday!

  15. great class with the main man shane.

    WU500m rowfoam roll, teeny ball of pain goodness.

    PULL UPS(bwx5)40lbx3 54lbx3 72lbx3 YESSS!

    WB/KB team wo121/154 rx’di really liked this one.

    CDsamson stretch, mountain climbers, calf march.

  17. Thank you all very, very much for the warm birthday wishes. I will strive to continue to contribute to the CFSBK community in any way that I can. In particular I am looking for a shorter pair of short-shorts… Y’all are the greatest!!!

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