Bench Press / Row
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:
15 Chest-to-Bar Pull-Ups
30 Wall Balls 30/20
15 Jumping Chest-to-Bar Pull-Ups
30 Wall Balls 20/14
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!