10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

2 Pull-Ups
8 Dumbbell Thrusters

3 Pull-Ups
7 Dumbbell Thrusters

4 Pull-Ups
6 Dumbbell Thrusters

5 Pull-Ups
5 Dumbbell Thrusters

6 Pull-Ups
4 Dumbbell Thrusters

7 Pull-Ups
3 Dumbbell Thrusters
8 Pull-Ups
2 Dumbbell Thrusters

9 Pull-Ups
1 Dumbbell Thruster

10 Pull-Ups

Post to comments.

Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We’d like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today’s workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

Post time to comments.

Athletes must be cleared by a coach to use the rx’d load on the cleans.

The definitive guide to grains
Sugarholics
Smart Alternatives

The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)

Sal goes overhead

Bethany pressing, Quinton approving

What other equipment would you love to see (or see more of) at CFSBK?

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

Post loads to comments.

Assistance work:
+ Max Ring Dips, rest 3:00 (3 Rounds)
+ Work on your Performance Focus
+ Shoulder mobility work.

John gets down.

How many hours did you sleep last night?

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

Post loads to comments.

Assistance work:
+ Bulgarian Split Squats 3×8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25")  Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)

Charmel, Paul and Sal

CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki

4 Rounds for Time of:
2-Pood Kettlebell Swings 10 Reps
20" Box Jumps 15 Reps
20 foot Rope Climb  2 Ascents

Post time to comments.

Assistance work:
Foam Roll and Stretch!

Erica does her first Get-Up

How to improve your thoracic mobility
7 Dynamic Stretches to improve your hip mobility
You want a healthy back? Stop stretching it.

Post time to comments.

If you've own a pair of rings, please bring them.

Accessory work:
3 Rounds of:
10 Windmills each side
10 Knee to Elbows (or :20 of lever progression)

Choose and develop plan of attack for your "performance focus".

WOD 6.15.08

Albany ECC hopper: mov wmv
Scott Kustes' favorite fitness blogs

These shirts are guaranteed not only to elevate your social status, but
increase your potency as a CrossFitter as well! Anyone seeking said
self-improvement can purchase one in class for $20.

“Fitness is Earned”
This is our classic Skull and Crossbones t-shirt.
Text: (Front) CrossFit South Brooklyn, 3,2,1.. Go!, “Fitness is Earned”

“Warrior”
Celebrate the living legend, Jacinto Bonilla with this “Warrior” t-shirt designed by our own John C.
Text: (Front) “Warrior”, (Back) “Fitness is Earned at CrossFit South Brooklyn”

“South Brooklyn Performance Logs“
Track your workouts with our very own log book. In addition to WOD entry, they include strength standards, benchmark workouts and lifts, nutrition information, an acronym guide and an overview of CrossFit’s definition of fitness.

Look inside : WOD Entry, Strength Standards, Benchmarks, and much more!

All shirts are available in S/M/L/XL both in men’s t-shirts and women’s tank tops. Please email Info(AT)CrossFitSouthBrooklyn.com if you would like to order one online. Shirts and logs ordered online require an additional $5 fee for S&H.

We’ve also got some rad shirts, hoodies and baby cothing by John C! They are available online HERE

Get em while they're hottt.

Please purchase your shirts directly through us at class. The CFShirts website is for the community at large, we make a smaller commission on those.  These are paying for the new squat rack and flat bench!


T-Shirts are available in S/M/L/XL
Girls Tanks are available in S/M/L
20$ per shirt

Thanks to Jodi at Stefanodembro and Aaron at CrossFitShirts.com for helping out with these. Check out the picture of Sal on the CFshirts site in our affiliate section.

Internet access is scarce where im at, go ahead and use this for the Wed WOD. I will update again when i return.

Post time or loads to comments.

Signing off from Bogota, Colombia

Obligatory Handstand shot