CrossFit South Brooklyn

Established 2007

Front Squat + Jerk | WOD 12.24.17

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Front Squat + Jerk Complex

5 x (1 Front Squat + 1 Jerk)

Perform 5 sets of the complex, building to heavier than last week.

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Exposure 5 of 8

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Every 2 Minutes for 20 Minutes (10 Sets):
100m Row Sprint

Use the first 2-3 sprints to settle in to an aggressive but maintainable pace throughout the remainder of the workout.

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Abominable Snowman? Nope, its CFSBK OG Samir C. with a face full of snow while climbing The Cleft on Mount Willard in New Hampshire!  

2017-18 HOLIDAY SCHEDULE

Happy holidays from CFSBK! We’ll be running on a modified schedule over the next few days. Here’s what you can expect…

SUNDAY, 12/24 (CHRISTMAS EVE)

Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am AR
12pm CF
1pm CF
2pm Anti-Gravity

Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
Open Gym

MONDAY, 12/25 (CHRISTMAS)

Class Schedule:
9am Short Circuit
10am CF
11am CF
Open Gym Membership: 9am-12pm

Cancelled:
All other CF group classes
11am Fit 55+
11am Diapers & Dumbbells
4:30pm CrossFit Pre-teens

You can find our full schedule for next week here!

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Yesterday’s Results Board: Partner WOD
Prevent Alzheimer’s Disease with 4 Brain-Boosting Habits Blue Zones
Get Up & Move Catalyst Athletics

Comments

  1. AG

    A. 2-3 sets for quality with a partner
    3 wall walks w/shoulder tap
    50ft Wheelbarrow walk
    5 squat thrusts w/yoga push up

    B. Handstand Walk Practice

    C. @aerobic pace:
    15 C2B pull ups
    50 double unders
    15 HSPU
    50 cal row
    rest 2 min
    x3 rounds

  2. Dropped into Crossfit Massapequa w/ Joy this morning!

    Front Squat / Jerk Complex
    5 Sets at 145#

    Instead of rowing, we opted into workout 17.5

    10 Rounds For Time of:
    9 Thrusters 95/65
    35 Double Unders
    14:42 Rx

    Shaved 2:16 off my Open time.

  5. Today’s work at a globo gym in Ottawa

    Worked up to 225 on the complex. Plenty of room to go up there but had to be careful because I couldn’t bail

    Row intervals all in around 18 seconds

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