CrossFit South Brooklyn

Established 2007

WOD 9.23.17

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Partner WODs

AMRAP 10 Minutes:
20 Pistols
30 Deadlifts 225/155/95

Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…

For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.

Post rounds, reps (or time), Rx, and partner for each workout.

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Register for Next Weekend’s Subway Series

The 2nd event of this years NYC Subway Series is next Saturday, September 30th at CrossFit Queens, and judging from the recent workout announcements it’s going to be a killer day! There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE!

Calling all Volunteers!

Want to be part of what’s always an exciting day but not feeling the competition itch? Join the team that helps make the event fun and smoothly run! CFSBK will host the 3rd NYC Subway Series Event on October 14th, and we need your help. We’re looking for a few good humans for the following:
  • Judges (we need the most help here)
  • Score keepers/score runners (proficiency with spreadsheets preferred)
  • Set up/break down

If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!

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Yesterday’s Results Board: Rest Day
The Pitfalls of Illustrating Prehistoric Creatures Atlas Obscura
So You Wanna Be a Powerlifter? BarBend

Comments

  1. 10am Partnered with Brad D (of today’s blog fame) Rx’d
    1) 6+17 (all sets of 5)
    2) 16+9 (mostly 6+4 pc then unbroken hspu)
    3) 8:17 (4:30 run then sets of 10 until the last one when BD did a mercy set of 12)
    That was really hard but felt overall balanced. G00D TIME$

  2. Was not sure I could RX, but when I saw Thaisa raise her hand, I decided to go for it!

    Partnered with Thaisa and she really pushed me! So glad I went RXd and that we were paired together.

    1) 3+30 with T doing more dead lifts in the end. These crushed me. We are both pretty solid with pistols. Thanks AG! 10s on pistols, 5s then 3/2 on dead lifts.

    2) 9+ 6 kept it steady from the beginning! Unbroken every round.

    3) 8:15 sets of 10 on fsqs!

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