Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 8
Heavier than Week 3’s 2 x 8.
Tempo Front Squat (41×1):
1 x 6
Heavier than Week 3’s 1 x 8.
Post loads to comments.
Exposure 6 of 8
CrossFit Regionals Event #6
Team Relay Chipper:
50/35 Cal Row or 30/21 Cal Bike
20 Burpee Box Jump-Overs
10 Sandbag Cleans
Partner 1 starts on the row/bike… then Partner 2 begins when Partner 1 finishes the row/bike, then Partner 3 and so forth. You can only progress to the next movement when the partner ahead of you finishes. Your score is the total time for all three teammates to complete the chipper.
For the Burpee Box Jump Overs, the feet must touch the top of the box (i.e., no jumping over or crawling over). The Sandbag Cleans are over the shoulder. Hips and knees must reach full extension at the top of each rep. The Regionals Rx was 30″/150#, 24″/100#.
Post time, Rx, and partners to comments.
Coach Jess leads CrossFit Kids and Teens through warm ups for “Smurph.” More photos from Murph Day are up on our Flickr account!
CrossFit Kids and Teens at CFSBK
Our CrossFit youth programs emphasize physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up.
Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.
CF Preschool (3-4 years old): On temporary hiatus
CF Kids (5-7 years old): On temporary hiatus
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm
Single-class drop-in: $35
10-class pack: $300 ($30/class)
We offer a 15% discount for siblings. Siblings do not have to be registered for the same class, but they must each have their own class packs. There is a 6-month expiration date on the 10-class pack.
CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach Lynsey at Lynsey [at] CrossFitSouthBrooklyn.com. For questions about our Teens program, please contact Coach Jess at Info [at] CrossFitSouthBrooklyn.com.
Yesterday’s Whiteboard: Rest Day
According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete Deadspin
Huang Minhao Snatching 140kg at 62kg Bodyweight Hookgrip
Dropped in at River North CrossFit in Chicago. Their thing is long partner metcons on Saturdays. I paired off with someone else who's in town for the same conference I am.
100 WB 14#/9'
100 KB swings 24kg
100 box jump overs 20"
100 cal row
We were allowed to partition any way we wanted except the box jump overs, which for some reason we were asked to trade off every 5 reps.
23:54 Rx. I did slightly more than half of the work, which is just fine. I was here in September for a friend's wedding and I was partnered then with a really fit dude, and the WOD included a lot of runs around the block with a medicine ball. Poor man, we were supposed to trade it back and forth but I made him carry it almost the whole way.
GUYSSSS!!! Next weekend me, Kayleigh and Chainsaw Charlie will be competing in a deadlift only event at Crow Hill CF starting 4pm! It's benefiting the Ali Forney Center which helps support LGBT homeless youth and do incredible things.
Please support my CrowdRise below and come see us Pick stuff Up and Put it Down!!
Support my page for Ali Forney Center!
Chas C. says
9 am w/JB & McDowell.
BSQ: 175x8x2; FSQ: 155×8. BSQs fine, FSQs squirrelly. Left my lifters across the street & think that played some part in the front squat ugliness.
Metcon: 15:11 w/Gabe & Richard. Row in 2:08, 30" burpee box jumps nice and steady. Got through 4 of the sandbags at 140# before dropping down to 100#. Just not enough juice left in the tank to stay coordinated & get my hips into it. Really fun workout though!
8am with JB
Not bad, some depth issues on a few reps. My quads are angry about the thrusters still.
Metcon – partnered with Susan, and I have no idea what our total time was. I was done in about 7:45, including 15 to 20 seconds at the beginning of the row when I realized my erg was broken and needed to relocate. 20" box and 60# sandbag. First time I've done anything with a sandbag, that was an experience.
I'm traveling for the next week and I don't think the logistics to get to an affiliate are going to work. Any favorite gym hotel-style WODs out there?
Christine, if you are fortunate enough to have access to a hotel gym with a kettlebell, one of my favorites is 100 KB swings for time, with 3 burpees EMOTM.
The EMOTM thing makes me move faster than I will otherwise without other people around. 😛
If no KB available, this also works well with box jumps. Or presumably you could do it with one armed DB snatches, since you can't always find a box at hotel gyms either.
Allie B says
AG Strength is hard but fun!!!
Did a whole bunch of accessory work. I felt so. swole. after!
Hbbs: 103 8×2
Fsq: 93 8×1
Was really dreading this wod! But my row was on point!! About 65-75% of the time I pulled 1 cal per pull! Bbjo were really fun and hard to a 24 in box.
Sandbag cleans make me nervous! Used the 60# bag because I didn't want to push it!
Had a huge endorphin rush after. 1mile run with Kate W and Klove. Then played around with Kipling muscle ups. Got some advice from JB who also agrees I'm super close. I need a muscle up!! So tired of this!!
@Christine, similar to Stella's suggestion I like the 100 DB clusters for time with 3 burpees EMOM. Here is a great go-to website that I used last year when I was stuck with a hotel gym for three weeks: http://norcal.vm-host.net/hotel-wods
WOD with Eric and Ko
I didn't look at start or end times. Have no idea how long I was on the rower but pulled high 800s to low 1000s most of the time. BBJOs were FUN on the 24" box. Used the 80# sandbag on the cleans bc JB made me. They became easier as I progressed bc Eric gave helpful advice and then I figured out how to use my legs.
Was supposed to make up lunges I missed on Wednesday but opted for a one mile cooldown with Allie and Kate W.
Getting in a dance workout chaperoning prom right now.
@Stella and @Kayleigh – thanks for the recs! Super helpful. No kbs at the first hotel but some decent weights – should help shake the jet lag 🙂