7 rounds (12 minutes):
1 Minute Max Strict Handstand Push-Ups
1 Minute Rest
Do these from a deficit if you can, or scale the range of motion to 2 AbMats as needed.
5 Rounds Not For Time:
5 Box Piked Handstand Push-Ups or 20-Second Box Pike Hold
Rest as needed between sets. If you’re doing the Box Pike Holds, then immediately following the Hold, perform a set of 5 challenging dumbbell Presses.
Every Minute on the Minute for 4 Rounds
Minute 1: 20/16 Calorie Row
Minute 2: 20 Russian Kettlebell Swings 53/35
Minute 3: 15 Burpees
Minute 4: 5 Bar Muscle Ups, Jumping Bar Muscle Ups, or 10 Jumping Chest-to-Bar Pull-Ups
Minute 5: Rest
Go as fast as you can on each round. If you can’t finish the reps/cals within the minute, then scale to a number that gives you a few seconds of transition time.
Post reps and Rx to comments.
You’ve heard us talk a lot about the Open in class lately. Now’s your chance to sign up!
- The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! See the event page for more details.
- Team Steel Magnolias (Coach MeLo, Coach K Harpz, and Tina D.) finshed Wodapalooza 2016 tied for 10th place out of 25 teams in the Intermediate Women divsion. Tell ’em how proud we are the next time you see them. We’ll post a full report from K Harpz later in the week.
WE WANT YOU… to Register for the 2016 CrossFit Open
Registration for the 2016 CrossFit Open went live this past Friday. Get crackin’! There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Sign up here, and don’t forget to register as a CFSBK athlete.
ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser
CFSBK on The New Yorker Radio Hour
Yesterday’s Whiteboard: Clean | Partner WOD
The Skill Transfer of the Burpee with Carl Paoli YouTube
Letter From a Birmingham Jail (Original Typescript) King Institute