Power Clean
Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Cleans
Rest 2 minutes, then…
Every Minute on the Minute x 5:
4 Touch-and-Go Power Cleans
Rest 2 minutes, then…
Every Minute on the Minute x 5:
2 Touch-and-Go Power Cleans
Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles then do so.
Fitness
Every Minute on the Minute x 5:
3 Deadlifts + 3 Hang Power Cleans
Rest 2 minutes, then…
Every Minute on the Minute x 5:
3 Deadlifts + 2 Hang Power Cleans
Rest 2 minutes, then…
Every Minute on the Minute x 5:
3 Deadlifts + 1 Hang Power Clean
Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.
Post loads to comments.
Exposure 2 of 8
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2 Rounds for Time:
550m Run
25 Toes-to-Bars
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post rounds, reps, and Rx to comments.
The ROWvolution starts Saturday!
Fight Gone Bad Sponsors and Prizes!
We have had an AMAZING response from local businesses supporting Fight Gone Bad this year. The total donation value for prizes is over $5,000! This means more participants will get prizes! Prizes will go to the Top 10 Individual Fundraisers, Top 3 Female and Male Athletes, and the Top 3 Teams with the Best Costumes. Make a final push on your fundraising to grab one of the prize packages listed below all of our incredible sponsors!
We are seeking volunteers to help with scoring on Saturday from 8:30am to 1pm. Send an email to Brett [at] CrossFitSouthbrooklyn.com to let us know you’re interested.
Check out the leaderboard for our top individual fundraisers over on Crowdrise.
Prizes for Top 10 Fundraisers
9th and 10th Places (approx. $115 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
6th, 7th and 8th Places (approx. $155 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
1 Voucher from CFSBK for an item up to $30 from FitAid
4th and 5th Places (approx. $250 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
1 Voucher from CFSBK for an item up to $30 from FitAid
$50 gift card to Hungry Ghost
$15 gift card to Threes Brewing
$20 gift card for Bear Komplex Gymnastics Grips
3rd Place (approx. $300 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$75 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a r-shirt from CrossFit Linchpin
2nd Place (approx. $415 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$100 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a t-shirt from CrossFit Linchpin
1 voucher for 3 passes to Kick Axe
1st Place (approx. $575 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$150 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a t-shirt from CrossFit Linchpin
1 voucher for 3 passes to Kick Axe
1 case of Brooklyn Brewery beer
1 voucher from CFSBK for an item up to $30 from FitAid
Top 3 Male and Female Athletes
3rd Place (approx. $100 value):
$20 gift card for ThirteenFit Apparel
1 Fleischer’s jerky making kit
1 CrossFit Linchpin coffee mug
$25 gift card to Shake Shack
$15 gift card to Threes Brewing Company
2nd Place (approx. $155 value):
$20 gift card for ThirteenFit Apparel
1 Fleischer’s jerky making kit
1 CrossFit Linchpin coffee mug
$25 gift card to Shake Shack
$15 gift card to Threes Brewing Company
1 case of beer from Brooklyn Brewery
$10 Cafe Grumpy gift card and beanie
$20 gift card for Bear Komplex Gymnastics Grips
1st Place (approx. $270 value):
$20 gift card for ThirteenFit Apparel
$100 Herondale Farms gift card
1 CrossFit Linchpin coffee mug
$50 gift card to Hungry Ghost
1 voucher for 2 tickets to a show at Littlefield
Slant Shack Jerky
$20 gift card for Bear Komplex Gymnastics Grips
Top 3 Teams with Best Costumes
3rd Place (approx. $55 value for each team member | $330 total value):
$15 Cafe Grumpy gift card
1 Cafe Grumpy beanie
1 voucher from CFSBK for an item up to $30 from FitAid website
2nd Place (approx. $70 value for each team member | $420 total value):
$10 Ample Hills gift card
1 bag of Abbotsford Road Coffee and voucher to Grind Coffee’s Sackett Street location
1 box of Puori Vitamin C + Energy Supplements
1st Place (approx. $125 value for each team member | $750 total value):
1 gift bag from Respect Your Universe Apparel: $50 gift card, fitted hat, and a shirt or tank (sizes can be exchanged)
Sponsors
Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee, Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon
Upcoming Changes to CrossFit Kids Schedule
In order to better serve the cutest, littlest members of our community, we’re making some changes to our Sunday CrossFit Kids schedule. Effective this weekend, our Sunday schedule will be:
CrossFit Preschool (3-4 years old): Sundays, 9am – 10am
CrossFit Kids (5-7 years old): 10am – 11am
Parents must RSVP their kids for our Sunday Preschool and Kids classes. Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. Head over to the Kids & Teens program page for more details!
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Yesterday’s Results Board: Back Squat / Front Squat | KB Swings, Box Jump Overs
Every American Record Was Broken in the Women’s -84kg Weight Class BarBend
How Exercise Might “Clean” the Alzheimer’s Brain Scientific American
I loved the Prince and the Row-volution concept! Especially since KHarpz managed to find a backless iridescent purple leotard. As I said to her this morning: How are you so good at the 80s when you weren’t around for ANY of it?
7 AM cleans with Jess and Katie and a killer 80s soundtrack.
Cleans were…okay? Not awesome. I managed to move my elbows decently fast at 83 and 103, but then it all went to slow motion at 113. Enh.
WOD in 9:14 with 40 sit-ups per round instead of T2B. I really want to practice my kip but right now a WOD isn’t the place to do it. Being extra cautious to avoid wrist tingles.
AMAZING photo!! So excited for Saturday!
7am w/ Jess + Katie
TNG power cleans: 73x6x5, 83x4x5, 93x2x1, 103x2x4. This seems silly, but one of my biggest struggles with these is getting my hook grip back in!
WOD: 10:22 with 15 kipping t2b. I was cautious with the t2b because the last time I did these they were a mess, but today they felt pretty good, so I kind of wish I’d done all 25. I was able to do them in solid sets of 5, except for a big set of 10 in the second round (thanks to all the cheering!). Then again, the last 5 were tough, so maybe this scale was just right. Fun workout, even though it was COLD!
Your T2B were en fuego today! Jealous!
Fun class with the 10am crew and Coach Jess!
Did the 6’s at 95#
4’s @ 105#, except I went up on the last one to 115#.
doubles @ 125, 135, 145, 150, 155
155 is 94% of my 1RM power clean, so hitting that for a TNG double was definitely a PR, plus felt pretty rad/not-that-hard after 58 previous reps!
Threw the extra 10# on afterward to hit a single at 165, which also felt pretty solid. Ready to smash that record soon!! Legs are feeling STRONG.
WOD: subbed out the TTB since I tweaked my neck on Monday.
2 RFT
550m run
20 reps: L-Sit feet up-and-over KB
Time: 7:08
Runs were both right around 2:40. L-Sit work done in 2 sets of 10 reps.
Would like to do the WOD as written and see how it goes!
Then…
5 minutes messing around with more hip flexor/quad strength stuff on the floor.
10 min EASY row (2:20ish), ended up just over 2000m
20 minutes 90/90 hip work (ext/int rot, slow transitions), neck recovery, etc.
Left the gym feeling GREAT!
4:30pn Group Class with Coach Whit
Started the cleans at 155lbs. On the 4th? set I must have overextended a little and got a small back spasm so I sat the rest of the lifting segment out to stretch out and move around. Power cleans are my jam, but its important to listen to your body people!
Felt okay for the Metcon so I jumped back in
7:28 as Rx’d
Did both sets of Toes to Bars Unbroken
So many amazing prizes for FGB!!! Thank you to our sponsors!!!
Also amazing picture today
Cleans:
Round 1: 83#
Round 2: 93#
Round 3: 103-108-113×3
Round 1 and 2 were easier than expected. Thought I would be more winded and that it would feel grippy. Stayed at 113 because elbows were SO slow and I started jumped out with my feet instead of getting under the bar.
WOD: 10:11 Rx’d
Runs were decent for me! Makes a huge difference when it’s not humid out plus running in this weather reminds me of my field hockey days.
TTB:
5s then 3-2 for the last five reps
3s then 2-2 for the last four reps
When I lost my kip on my last set of what was supposed to be 5 in the first round I thought I would have to go to singles or doubles on the second round. Decided to try 3s from the start of the second round and I think this moved faster than my first round bc I didn’t rest as long or chalk up as much in between sets. I may have to rethink my strategy on WODs that have a large chunks of TTB.