Bench Press / Row
10 Bench Presses, as heavy as possible
500m Row for Time
Rest as needed 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 10 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 9, then you score a 0 on the Bench Press for that round. There is no time component for the entire round, but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.
Post total pounds moved and fastest and slowest times to comments.
“The message is always the same: that you’re welcomed here, and we’re going to challenge you to get better.” The latest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn series was released last night, and it features Drs. Mike and Judy. Just watch it!
News and Notes from CFSBKers
- Amanda Mc (who recently redeveloped the CFSBK site) has just recently relaunched her own site, digitalculture.nyc, with a new video on what you need to know to make sure your website is ready for 2018. Check it out here.
- Greg C. stars in The VelociPastor, which has been playing at film festivals across the country. Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”