Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16
There is a lot of volume in this Hero WOD, so scale appropriately. If you can do it Rx’d, then go for it, otherwise scale the weight/height. The volume scale is: 40-30-20-10 This cuts the volume by a third and is a hell of a workout in its own right.
Post time and Rx to comments.
Compare with 2.8.2016
Benson isn’t really worried about all those Box Jumps today
Announcing the 2017 Dogs of CFSBK Calendar!
The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $30-$60. A limited number of calendars are on their way to the gym but they are sure to run out quick. ever fear, you can place your order by filling out this online form, http://bit.ly/cfsbkdogs. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. E-mail Bree P. at breebree [at] mindspring.com for any questions.
This Sunday: The Look Feel Perform Better Challenge Info Session and Q&A
Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!
8 Ways to Avoid Getting Shanked by Other Weightlifters Catalyst Athletics
Why and When We Need Coffee Lucky Peach
DJ Flash says
5:30am at Brick Boston Crossfit
15 cal row
10 burpees over the erg
50 double unders
25 wall balls (20/16)
20 cal air dyne bike
Part 1: 6 rounds + 15 cals
Part 2: 4 rounds (using 30# ball)
Part 3: 4 rounds (sub bar muscle ups)
Totally smoked, great workout and I didn't tear. Sweet.
Chas C. says
8 a.m. w/Ro.
Morrison: 36:09 Rx. Did it in 33:37 in February, subbing Russian swings. Was aiming for sub-35 today, but made the mistake of having caffeine immediately before the workout and spent my rest periods trying to settle my stomach. Still glad to get through it "properly."
K HarpZ says
^^^that sounds dope.
Morrison yesterday: 19:35
ouch. I went based off of feel, tried not to stay married to a rep scheme. It felt pretty good. Was able to move with only brief periods of rest in-between and didn't feel terrible until I knew I had to. By the time you get to the 20's, if you aren't already blown up, there is no excuse not to go Ball$ to the wall. I think i did 10/10 on wall balls, pickED up the pace on the box jumps, UB on KBS, and then unbroken in the sets of 10. No repped myself on 1-2 box jumps and wall balls for sureeee. That target seems very far away by rep 100+.
I hurt everywhere, and I am crushing food today. SO HUNGRY.
K HarpZ says
referring to @DJ Flash's workout. Didn't think about that fact that another post would come through in-between. Stomach-ache not so dope @Chas C
1 Arm Shoulder Press- 12kg x 6 x 4
215 x 6, 235 x email@example.comRPE, 240 x firstname.lastname@example.orgRPE, 225 x 6
Close-Grip Bench Press
115 x email@example.comRPE, 120 x firstname.lastname@example.orgRPE,105 x 7
6:30pm Class with Brett
15 rounds plus 5 reps
First time doing this workout Rx'd. Arms and legs were tired going in, but I got through it! Push-ups always surprise me with how fast they disappear. Rhythm still a problem with pull-ups but much improved.
Holy moly KHarpZ!!! That is amazing!!!
Guys, I messed up the time for Sunday's LFPB Meeting. It will be at 12pm (not 1pm), immediately following Active Recovery in the Annex.
"Morrison" in 32:43.
Didn't scale volume, but went with a 12lb ball, 8" target. I joined CFSBK a little over a year ago and I believe this was my hardest workout to date. Got lightheaded and had to grab water a few times. Probably my fault for having a pint of Halo Top for dinner last night. Not the best fuel..but so delicious.
Interesting that I was looking forward to box jumps as my "rest" period. Looking forward to doing this again and comparing times in the future, fueling/hydrating properly beforehand!
Whoa KHarpz! Can't even imagine cutting out 2 minutes – nicely done.
Chas C. says
Stomachache not so dope but that sub-20 time is highly dope, KHarpz
Hey Fox, will there be another LFPB info session? I may not be able to make Sunday's.
Brendan B says
Sub-20 is so bananas. Well done, Harper!
Peter Hoppmann says
2/3 Morrison 17:50
8'/14# (Had to do them in the garage bec. it was only 12 degrees outside with howling wind, brrr–that's why they were only 8' instead of 9)
20" box jumps (all step ups, all unbroken)
1.5 KB (these were hard because I had to wear gloves onacounta the KB was below freezing. once the gloves were off, things got better.)
@muxx – there will not be but the info will be available online. There's talk of FB living it as well which I believe people would be able to watch after the fact.
David Osorio says
Dropped into CrossFit Durham today. …It was fine..
100 Double Unders
50 Cal Row
100 Double Unders
After class we did a bunch of mobility for like 15:00
Stuck around to do some extra work with one of the coaches:
Hang Snatch: Worked up to 175lbs
Worked some handstands
Allie B says
Morrison: 26:15. Last time was 26:33. Hmph! I don't know how Kayleigh shaved 7:00 off her time!!! Amazing!! That :15 felt 10x harder than I remember it. Lungs were burning. And Katie H. Amazing. Absolutely amazing. I wish I could just push through the lung burn!!!
Rolled out for an hour and twenty minutes. Felt like 5. Would've kept going but I became freezing! Everything is destroyed from Cindy and today, but I feel good inside.
Fun to watch everyone push their limits with this workout 🙂 go us.
K HarpZ says
This is life: https://instagram.com/p/BOBMcuQAcAl/