Snatch Complex
Fitness
Every 90 seconds x 10:
High Hang Snatch + Overheard Squat
Performance
Every 90 seconds x 10:
High Hang Snatch + Snatch Balance
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Exposure 3 of 7
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Partner WOD
In teams of 2, complete 10 rounds (5 each) for time of:
30 Double-Unders
10 Thrusters 95/65
8 Chest-to-Bar Pull Ups
Partners alternate full rounds. Scale the Double-Unders to 1/2 attempts or 3x Singles. The thrusters should be light enough to do unbroken. Scale Chest-to-Bar to regular Pull-Ups or Jumping C2B as needed.
Post time, Rx, and partner to blog.
Joe W. moves the sled at this year’s Subway Series
- Schedule Change: All CrossFit Kids programming is cancelled today and Monday.
- Tomorrow, Labor Day, we’ll be running on a modified schedule. We’ll have group classes on the hour at 9:00am, 10:00am, 11:00am and 12:00pm, with Open Gym Membership also happening during that time. Evening classes are cancelled. Enjoy the long weekend!
Catching Up with the CFSBK Classifieds
Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment:
- Kevin Y. is offering his old RX Smart Gear Jump Rope for $20!
- David L. is selling his new pair of Adidas Adipower lifting shoes, still in the box and never worn, size 8.5M.
- Actually, that’s it for now. Nothing else has been posted recently! Get on there and post some more! CFSBK members have advertised everything from juicers to furniture to cars (no illegal exotic pets, please).
We hope you’ll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?
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Yesterday’s Whiteboard: Back Squat / Front Squat | Push-Ups, Box Jumps, Deadlifts
Photos Taken from Space Make You Realize Just How Tiny We Are Vice
Verbal Cueing: Keeping It Simple CrossFit
AG
A.
3 Rounds
6 each arm, single arm ring rows
10 each side Paloff Presses
10 alternating Kossacks
B.
Toes To Bar Review
C.
For Time:
3 Rounds
5 Toes to Bar
10 Push ups
15 Squats
1 Round DB DT
12 Deadlifts
9 Hang Power Cleans
6 Push Press
2 Rounds
5 Toes to Bar
10 Push ups
15 Squats
1 Round DB DT
12 Deadlifts
9 Hang Power Cleans
6 Push Press
1 Round
5 Toes to Bar
10 Push ups
15 Squats
1 Round DB DT
12 Deadlifts
9 Hang Power Cleans
6 Push Press
C'MON JOE
8am with The Foxes
Snatch + Snatch Balance Complex – Up to 115# (x3)
Feeling good. No fails on the snatch balance which is a plus.
Barfcon w/ Jonathan – Time Passed
He did well. I did the opposite. Still feeling like I'm going to pass out more than an hour later. Thrusters are trash.
High Hang Snatch + Snatch Balance: 75×2, 85×2, 95, 95F, 95×2, 100×2
WOD: 17:39 with Joe doing regular pull-ups.
Have been failing at posting, so here we go…
Thursday:
Push Press + Power Jerk + Jerk: Worked up to 135, which is a push press PR.
Friday:
LBBS: 185x5x2
FSQ: 155x5x2
WOD: 9:09 (I think) Rx; I hate push ups.
Saturday:
10 rounds: 250 Row, 1:30 rest. Best was 50.8, worst was just over 55.
C2B and ring dip practice after, but was really just trying to recover from rowing.
6am with el Foxes
Snatch complex up to 60kg. Good pointers from CMT Fox as usual, I just live on the struggle bus with the overhead. Going to work on bailing behind me when I pull incorrectly.
WOD 16:something with Michael A
Thrusters all unbroken. Ctb broke up the last set with doubles and singles.
I got owned on the dubz today. The more Fox and Michael yelled at me to relax the tighter I got. We stayed under 20' today because my partner knows how to jump rope.
NFT of coronas at Dan G's enjoying the sun
Noon class
Did 3 waves of the HHSn + SnBal complex between 132 and 154. Felt pretty good today.
WOD Rx'd with Jess (which is always a "good" idea for me in 14:23. Most dubs unbroken. Thrusters unbroken. C2B were 5+3 after first round. That hurt.
12pm class.
High hang snatch + snatch balance
35kg, 38, 40, 35, 38, 40, 35, 38, 40, 43 (95#)
-tried to be consistent with each one.
Wod with the hubby.
14:13, not 14:23.
-only tripped up on one round of doubles. All thrusters unbroken. Ctb as 4/4 for a couple rounds then 4-2-2 except for that round that was 4-2-1-1. Fun!
Phew that looks tough, but fun! Gotta give it a try tomorrow.
1 p.m. w/Katie, Ro, and half of Brooklyn.
HH/SB complex: up to 115. Started out strong here but the speed of the work fatigued me quickly and I fell into bad habits (avoiding using my legs, riding down a few snatch balances, etc). Failed one attempt at 125 and stayed at 115 after that.
Metcon: 12:24 with Johnny, him Rx'ed, me doing s/u's and regular pull-ups. Barf town, barf county, barf metropolitan area.
HH Snatch + Snatch Balance: 53-63-68×3-73×2-78×3 (failed one at 78, but redid it)
WOD with Asha in 20:23 Fun one!
DUs: first and last set unbroken, the rest in two sets. Tripped up around 26 each time.
Thrusters: unbroken, but slow.
Pullups: unbroken
AG: another Fun WOD! Did it in 15 and change with 30# DBs. 15:28, I think.
I had to break up the pushups. HPCs took the most out of me. Shoulders were smoked. Did them as 5-4-1 with ample rest in between so I could go unbroken on the PP.
Yesterday
50 calories on concept 2
400m run with 20# med ball
50 squats with med ball
Run again
100 double unders
Run again
50 s2o at 75#
Run again
Then did sbk squat programming at 285/245… Getting tough now
Today: Rene hero wod with hollow rocks subbed for pull-ups cause no bar.
7 rounds
400m run
21 walking lunges
15 hollow rocks
9 burpees
I am tired now.
AR to stretch pre- class. Always a good choice! Get in the chopper!!!! What's your favorite Arnold quote should be a question of the day, just sayin…
Snatch: 73 #. Attempted 78 twice, bailed in the bottom. :/
WOD: 18:07? Fun partnering with Jess. Unsure if 63# thrusters were the right choice… They were; 4 rounds unbroken, last round: never dropped bar just rested. 🙂 ended up doing kipping pull-ups. Kip was off after DUs and thrusters. So many Partner Love Wods today! Hehe
AG was fun as always. Did the WOD with 5 kipping TTB, and 25# Dumbbells.
I'm feeling strong! 😛
OG
Warm up: 3 rds
8 ea DB strict press at 20#
8 ea DB snatch at 20#
8 jump squats at 20#
Today's snatch complex: worked up to 78#. High hang snatch was hard!
The Chief RXd with Crumsho.
3 rounds for each 3 min amrap. Pushups were hard.
Been trying to stay off my right calf.
OG with Akoto
Every 90 seconds for 10 rounds.
2 OHS from 30 kg up to 55kg
Partner workout – 10 rounds of:
250m row (instead of DUs)
10 thrusters @65
8 pull ups (regular kipping in 2 sets)
24:30
Yesterday — 4 rounds between clients
12 supine band pull aparts
6 overhead to sides w 5# plates in hollow hold on bench (need a name for this)
:20 paloff hold each side
20 KB swings 20kg