Bench Press / Row
5 Rounds:
5 Bench Presses, as heavy as possible
250m Row for Time
Rest as between rounds.
This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets; however, if you miss a rep and only complete 4 then you score a 0 for the Bench Press on that round. There is no time component for the entire, round but you’ll score each 250m erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the erg sprints.
Post total pounds, total time, and Rx to comments.
Hail to the Team at CrossFit Queens
Our friends at CrossFit Queens are organizing the next in their series of “Hail to the…” competitions, Hail to the Team! This partner competition takes place on Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Coach KHarpz and Katie E. have already signed on as a team, and we encourage more of you to represent CFSBK! The workouts are very doable. For example, here’s Event 2:
Rx’d
For time:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
450m Row
Scaled
For time:
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
450m Row
Partner A performs entire workout, and then tags Partner B into to do the same. Score is total time. There is a 12 minute cap.
What are you waiting for? Find a partner and sign up!
GO HERE for more info and to register.
CrossFit Journal at CFSBK Today
Michael from CrossFit Journal will be at the gym all day today to shoot content for a series about affiliation, best practices, and lessons learned from affiliates that have been operating for a decade (that’s us!). Say “hi” and show him some CFSBK love!
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Yesterday’s Whiteboard: Rest Day
Maybe Being Forgetful Isn’t Such a Bad Thing NY Mag
74 Years Young and Still Lifting Weights The Evening Sun
Kate Tk and I are partners and doing the scaled version at Hail to the Team! Just for fun! Sign up– this could be so fun!
Did Saturday's workout at 8am yesterday.
83-88-93-95.5-95.5 ( missed one rep is set 4)
Times were 1:02/1:03/1:03/1:02/ :59
Gave it everything I had on the last row. My goal the entire workout was to get under 1:00. Thankful for Whit and Rachel who were yelling things at me to stay with it. I would have sowed down without the support!!
The only reason I hate this workout is because it reminds me how inadequate I am at rowing, despite always trying my best. I will take Whit's advice and take a private session with Nick when he comes back. However, I also need to work on my power output. Maybe investing in a little extra programming for assault bike/ row/ etc post-workout accessory work would be helpful too.
Strong Fit! Whee!
Bear crawls with the sled are always terrible. Deadlifts, on the other hand, are super fun. Worked to 265×3, getting my hands shredded in the process (one of the bars at 608 is a real cheese grater!). Farmer carries one handed with 75 and 95#.
Then Tyler and I partnered up for the sandbag up-and-over AMRAP, which was going okay until our 80# bag busted open. Brett brought us another bag which he said was lighter. Brett is a really bad liar. 😒
Noon class
Bench
185-205-215-205-205
Row: Best 45.3, Worst 48.7
Should have just gone for it on the first one. The wheels really fell off.
Bench Press: 155 – 165 – 175×4 – 165 – 165 = 3,250
Row: 42.5 – 43.1 – 44.5 – 46.2 – 45.8 = 222.1
Very upset about that miss in round 3. I'm never really sure where I am with the bench press. Pretty happy with the row, first 3 rounds actually felt pretty good, last 2 were tough. Involuntarily took a nap when I got home.
Glad you're jumping in on the comp @allie B and @kate Tk!!! It will be great fun.
Yeah Chainsaw Roses of Love! <3
WOD:
Bench: 90-90-95-100-105= 2400
Row: 55.1-57.1
I LOVED this WOD but not the aftermath. This one is definitely puke worthy. Thanks Brett for staying on me during the row! Had all these plans for OG but was too tired so all i could muster up was:
DL: 135×3, 165×3 from a dead stop.