*We will be scrapping Standard Warm-ups for WOD 12.3 Prep tonight
Work up to a 1RM Weighted Chin Up
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That’s A Spicy Meatball! WOD 12.3 Announced!
You asked for more than movement per WOD. And you damn sure got it. WOD 12.3 was announced last night at 8pm and it’s a doozy!:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
You can view the full workout description and the video breakdown of this WOD HERE!
It’s Not Too Late to RSVP for the Party of the Century!
If you like hanging with the coolest crowd, if you like free-flowing drinks and if you like delicious food…but hate gluten and processed sugars join us this Saturday starting at 6pm for the Post Paleo Challenge potluck. Doesn’t matter if you did the challenge, doesn’t matter if the last vegetable you ate came in a Hot Pocket and it doesn’t matter if you can cook or even know anyone else in the gym. All that matters is you wanna have a damn good time.
RSVP to the event page with the number of folks in your crew and what you’re bringing (if you can’t cook bring drank)
Want Muscle-Ups? Want Kipping Pill-ups? Join Coach Noah’s Upcoming Workshops
Coach Noah will be holding both Muscle-up and Kipping Pull-up workshops over the next two weeks.
The Muscle-up workshop is set for Thursday, March 15th at 8pm:
This session will be devoted to learning, practicing, and developing the Muscle Up. Space is limited to 8 participants, and those interested should email Noah(AT)crossfitsouthbrooklyn.com. There is a $10 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.
The Kipping Pull-up workshop will be Sunday, March 18th at 1pm
Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of 1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men). The class will be a $10 drop-in and space is limited to 8 participants. Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.
What’s your strategy for long, grueling workouts like WOD 12.3?
Approaching WOD 12.3 Like an Outlaw The Outlaw Way
The CrossFit Games Open: Week 2 CrossFit
Perfecting the Box Jump w/ Kelly Starret and Carl Paoli: A Free CFJ Video CrossFit
Efficiency Tips: The Box Jump w/ Matt Chan CrossFit
How Exercise Can Change Your DNA Time