CrossFit South Brooklyn

Established 2007

WOD 3.14.19

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WOD 3.14.19

Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 6e Single-Arm Dumbbell Push Presses
2) :30 Double Kettlebell Front Rack Hold
3) 6e SA Band Reverse Flyes 
4) 3-6 Strict Toes to Bars or Toes-to-Rings
5) Rest

Work up to or at a challenging load on the Dumbbell Push Presses, being mindful if you plan to do 19.4 this weekend.

Post work to comments.
Week 6 of 7


Pat C. was upside down last Friday and is currently in 3rd place on the men’s leaderboard

CFSBK Open Leaderboards

The CrossFit Games website can be pretty hard to navigate, so we’re grateful to Coach Brett for creating these custom CFSBK leaderboards. Click a link below to how you stack up:

You can catch the announcement of 19.4 tonight at 8pm! And join us tomorrow night starting at 5:30pm for Friday Night Lights. Sign up for a heat HERE!

May 11th: Kids’ Night Out

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

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Comments

  1. OG strength day!

    HBBSQ: 193×3, can go up 5# next week.
    FSQ: 173x2x5, tough and I might add only 2# next week.
    Clean 1st pull: 133x3x5
    Clean deadlift from 6″ box: 228×3. My thumbs are really the limiter here.

    You know what would be cool? If 19.4 is AMRAP ascending-weight thrusters and bar muscle ups, so I have to do only one round of thrusters, and I can spend the rest of the time trying to get a BMU.

  2. A) NFT
    1 min row
    1 min erg bike
    x 3 rounds
    +
    10 ghd hip extensions
    30 sec side plank
    5 seated box jumps
    x 3 rounds

    B) Deadlift
    20 mins to build to a heavy single.
    305, 325, 330
    this was hard.

    C) Back Squat
    20 mins to build to a heavy single.
    265, 285M, 275

    I just didn’t want to try that hard in the moment 🤷🏼‍♀️ I guess I gave up instead of trying what felt like it might have been max effort for today. Deadlift took it out of me. Now I know.

    D1) Sumo Good Morning
    3010; 8-10 reps x 4; rest 1 min
    125 x 10
    135 x 10
    145 x 10
    155 x 8

    D2) Trap Bar Deadlift
    @3010; 8-10 reps x 4; rest 1 min
    190 x 10
    200 x 10
    210 x 10
    220 x 10

    😵

    E) @Sustained pace
    8 D-ball over shoulder – 80#
    10 BJSD – 20″
    row 400m
    rest 1:1
    x 4 sets
    -SAME times per round!

    3:07
    2:45
    2:46
    2:47

    Had an earring-AirPod mishap on the first round with the D-ball so that slowed me down a bit 😂 Could probably have moved faster on another day, but I really didn’t want to today.

    Today was intense!!

  3. Dropping into NC Fit, Mountain View CA
    Thursday programming, dropped the 1min rest.
    – Push Press 55lbs
    – Double FR hold 24kg – this was the hardest part
    – Banded pulls with red band
    – 4 C2B instead of T2B, tried to do 4 unbroken, but I could only get 3 max.

    This wasn’t enough sweat and this is a stressful week, so…
    5 RFT
    10 C2 bike erg calories
    10 hollow rocks
    10 push-ups
    10 DUs (must be unbroken)
    9:06min

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