CrossFit South Brooklyn

Established 2007

Back Squat | OUTWOD

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Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 6

Sets of 4 next week.

Post loads to comments
Exposure 4 of 8
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OUTWOD

In teams of 2, perform the following 20:00 AMRAP:
6 Power Clean + Jerks (Rx: 155/105, Scale One: 135/95, Scale Two: 95/65)
12 Push-Ups
16 Kettlebell Swings (Rx: 32kg/24kg, Scale One: 24kg/16kg, Scale Two: 16kg/12kg)
49 Air Squats

Alternate movements between partners. For the 49 Air Squats, partners will decide how to split the reps. Partners will alternate their starting movement each round. For example, Partner 1 does 6 Power Cleans + Jeks, then Partner 2 will do 12 Push-ups, Partner 1 will do Kettlebell Swings, the Partners will share the 49 reps and on the next round Partner 2 will begin with the Power Cleans… and so on for 20 minutes.

Post rounds, reps, Rx, and partner to comments.

OUTWOD: Everything You Need to Know

  • Today we’ll be hosting OUTWOD during every group class from 8:00am to 1:00pm as part of a national benefit for victims of the Orlando shooting. CrossFit gyms from New York, Miami, Chicago, Detroit, LA, and Tennessee will be participating in this special OUTWOD event.
  • Class will be “free” to any CrossFitter, but we’ll ask all participants throughout the day to donate a drop-in membership’s worth to the Orlando Victims Fund.  
  • While you don’t have to register for a particular class (just come to the class of your choice), we do encourage you to “register” through the OUTWOD site in advance and make your donation here.
  • If you’re a visitor, please arrive 15 to 20 minutes before the start of class so we can get you set up, and be sure to fill out our online visitor waiver.
  • CFSBK rainbow tees will be available for purchase!

News and Notes

  • Coaches McDowell, Coach Chris Fox, and Alex B. will be competing in the Crow Hill Open 2016 at nearby CrossFit Crow Hill today. On Sunday, Coaches Jess Fox, JB, KHarpz, and Amanda Mc will be competing, too! Go here for the full schedule. Stop in and cheer them on!
  • Wanna play Spikeball? Go to the event page and sign up for our first-ever Spikeball tournament!
  • Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

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Yesterday’s Whiteboard: Rest Day
In Depth with Rory Zambard She Thrives

Comments

  1. Just a heads up that since there is no Comp class today we're going to have some informal spikeballing happening around 2pm today in 597. This is a great opportunity to learn or practice the game if you're planning on competing next week. We have two nets in the gym. All are welcome!

  3. 8a with the house Doctors

    Squats 255# 6×3

    OutWOD – 7R + 2 PC&J Rx
    This was all about the kettlebell. Am not used to taking 32kg overhead for that many reps.
    Had a nice NFT linger afterwards with ice coffee and good banter.

  4. 9am with melo and Katie

    Hbbs: 175x6x3.

    Wod with Allie at scale #1 : 95 lbs/16kg
    We got 6 rounds plus the 6 clean and jerks and maybe 5 push-ups? I didn't count hers because I was tired!

    Glad I was able to make it for outwod

  5. 1 p.m. hangover outWOD w/Noah & DO.

    BSQ: 210x6x3. Felt reasonable — some trouble keeping my weight on my heels and my chest up at the same time but got through it. Definite improvement from last cycle.

    WOD: 6+29 reps @ scaling option 1 (135#/24kg). Good times for a good cause. And a rad shirt to boot!

    Wanted to learn spikeball but I had to get home to prep — reading some non-fiction at a friend's reading series in the East Village tonight at 8; everyone's welcome!

  6. 8a with the house Doctors

    Squats 305x5x3 – no trouble, but I was informed that my low bar positions is in fact "too low" so I'll try to work on that in the coming weeks.

    OutWOD – 7R + PC + 1 pushup
    Worked with Michael who didnt give me much rest. Really like the cause we're supporting, but this wasn't my favorite wod!

    Make up posts:
    Sunday – complex to 187 – sloppy jerks. wod with 2/5 DU attempts in 6:??
    Monday – Bench press 190x5x3 – feeling good. Wod with 10 chest to bar in 18:57
    Thursday – Hang Snatch up to 145, but mostly did form work at 135. Wod with jerry can in 13:18

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