1-1-1-1-1-1-1

Post loads to comments.

Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e

Bjorn and Sal work their chesticles.

Power Play Gymnastics

CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)

5-5-5-5-5

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Accessory work
Barbell Row 3×8
Row 500m, 3 attempts
Play around with some Heavy (for you) Kettlebell swings.

Med Ball Tosses

Post WOD Foundations crew.
Laura, Cynthia, Shannon, Matt, Aaron, Steve, Matt and Lavall

Cynthia from Foundations is going to order a speed rope for personal use and wanted to know if anyone else wanted in on the order.  Jump ropes are economic, travel well and require regular practice.
Check out the details HERE and leave a comment if you'd like to place an order.

In this workout you and your partner must cumulatively complete the prescribed reps.  Only one person may be working at any given time.

75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses

Post time, partner and strategy to comments.

Accessory work
Stretch/Foam Roll

Sal

Aimee Anaya's new Blog
A philosophy of Strength and Health

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Post rounds completed to comments.

Accessory work
Mobility Drills

Steve Burton Daniel Photography at CFSBK

Some classic journalism for the newbies:
God's Workout New York Times
Getting Fit, Even if it Kills You New York Times

High School Girls' Weightlifting New York Time (video)

3-3-3-3-3

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Accessory work
Mid-Hang Muscle Clean
Tall Cleans

Kent

Note:
The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made – Bacon

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

Post time to comments.

Accessory work
Weighted Hip Extensions 8×3
Basic Bounce or Double Under Practice- 10 minutes

Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?

2-2-2-2-2

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Accessory work
Clean or Snatch Technique work
Knees to Elbows 3×12

Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!


Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!

2-2-2-2-2

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Accessory work
21-15-9 reps of
Dumbbell Snatch 40/25
Pull-ups

Accessory WOD Demo

Anne and Rob

FIGHT GONE BAD at CrossFit South Brooklyn
Competitors: 29
Teams: 6
Money raised to date: $5,187.00

Movement Standards:
Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump  Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
Row N/A

If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.

Hamstrung CrossFit Virtuosity
(featuring coach Jacinto!)

Weighted Pull-Up
3-3-3-3-3

Post loads to comments.

Accessory work
Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10×4
500m Technique Row x 2
L-sit practice

CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".

Unloading a bit before the weekend.  I want everyone coming into FGB fresh.

Sameer's old CF Box make's the news too!