CrossFit South Brooklyn

Established 2007

Back Squat | Partner WOD 7.30.16

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Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8
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Partner Workout
With one partner working at a time, complete the following for time:
300 Double-Unders
100 Burpee-Box Jumps 24/20″

Break the reps up however you and your partner desire. Scale the Double-Unders to 3x Singles or 1/2 attempts.

Post time, Rx, and partner to comments.

CFSBK Front Desker Lynsey R. does Farmer Carries with a smile | Photo by Thomas H.

  • Schedule Change: Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of Wednesday 8/3, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Today: CFSBK at the CrossFit 718 Beat the Street Throwdown

Crossfit 718 is hosting the Beat the Street Throwdown today, and CFSBK is sending 5 co-ed teams to represent the gym.  Last year, CFSBK took the top spot, and we’re hoping to claim the title again this year. We’re fielding the following teams:

 

Shrug Life:  Coach JB and Zach H.
Just DO IT: Coach K-Harpz and Alex B.
Rainbow Quads: Coach Whit and Jason M.
Long Stem Roses: Kayleigh R. and Michael C.
Clang & Bang: Morgan and Brad D.

 

The Rx competition begins at 3pm, and the workouts are described here. 718 is a short subway or bike ride away, so stop by to cheer our athletes on!

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Yesterday’s Whiteboard: Rest Day
A Data Scientist Discovered the Most Metal Word in the English Language NY Mag
Sohrab Moradi Snatches 190kg, Two Kilos Above World Record BarBend

Comments

  1. Quiet day on the blog… maybe because we're all dead from that metcon?

    10 a.m. w/MeLo & Ro.

    BSQ: 235x2x3. One squat too shallow in the first set, one squat too far forward in the last set. Otherwise OK. Feeling better about correcting past bad habits. Just gotta keep at it.

    Metcon w/Kevin: 16:02, subbing 3x singles. Had to wring out my shirt on the sidewalk afterwards. No one wants that.

    A/R w/DO thereafter. Always nice to hear some Grimes on a Saturday morning.

  3. LBBS: 185x2x3 Tippy

    WOD with Charlie in 11:38

    She did at least 2/3 of the DUs! We split the burpee box jumps. Fun WOD! Love partner WODs!

  4. 9am with Whit and Melo

    Back squat 3×5 at 190#. Really stoked to get this PR. Glad not to need the spotters who were ready. 🙂 200 getting closer.

    Metcon with Adam in 13:45. Did 6 sets of 25 DU ea, which got messy for me in the last couple sets but I definitely tried harder and did better with a partner. 10 sets of 5 BBJ ea.

    Yeah that was a killer.

  5. Power Clean+3FSQ+Jerk
    297

    5 Rounds of 10 unbroken CTB pullups

    For time
    30TTB
    30cal Row
    15 Sq snatches (115)
    60Assault bike Cals
    15 Sq Snatches
    30Cal Assault bike
    30 TTB

    THis was misery. Ankle started to hurt, subbed assault bike for row.

    27 mins or so…

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