20-18-16-12 Reps of:
Deadlift
Hang Power Clean
Front Squat
Box Jumps

Set up a 95lb. barbell and a 20" box and storm through for time.

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DIY GHD

WOD 5.04.08

Check out the Scrap Book for more pics!

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

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Ten Staples of a Well Stocked Kitchen

Congratulations to Allison and CrossFit on their one year anniversary! I can’t wait to see the kids.

You’re walking proof that hard work and a positive attitude are the keys to success.  We’re so proud of everything you’re accomplishing and are looking forward to what’s in store for the next year.  Train hard, have fun and COME BACK SOON!

25 pull-ups
145lb. Clean
240b. Deadlift
100lb. Press
135lb. Jerk
210lb. Back Squat
170lb. Front Squat
125lb. OHS

Compare to the Basic Barbell Strength Standards

AllisonNYC Interview #1: WMV MOV

20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball  20lbs.
Overhead Squats 95lbs.

If current mobility doesn’t allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx’d.

Skill work:
Rope Climbs and Variations

Zak wants a closer look at the ceiling

Why You Need to Look Before You Flush

Team,

The Hadel Media Corporation will be doing an interview and video documentary on CrossFit South Brooklyn next month. Their intention is to spread the CrossFit concept to Europe as well as profile our community and gym. We will be filmed for their DVD documentary series, "Power on TV" as well as being featured in at least one of their German print publications. If anyone has any reservations about being on camera please let me know ahead of time and we will make the necessary accomodations.  Also, if anyone is interested in being interviewed, shoot me an email and I will begin to make a list for Mr. Hadel of potential focus athletes.

Kevin and Kent Tabata Sit-Ups

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

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Skill Work:

Double Unders

Metcon:
In this workout you move from each of four stations after a minute. One point is given for each rep completed. This WOD is 3 Rounds.

Kettlebell Swings

Box Jumps

Unanchored Sit-Ups

Double Unders

Zak and John

Allison does "Quarter Gone Bad"
WMV MOV

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

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Hangover Remedies

SNATCH SKILL WORK

10-1 Reps of:
Box Jumps
Kettlebell Swings
Dumbbell Snatches
Sit-Ups

Always use an Abmat when stretching out. It will maintain normal spinal curvature instead of letting the hamstring pull the pelvis and lower back out of alignment.

Max Rounds in 25 Minutes of:
Uphill Lunges 230 Meters
Run 390 Meters

Jones Beach

"No End in Sight"

21-15-9 Reps of:
225 lb. Back Squat
Ring Dips

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CrossFit South Brooklyn

WOD Demo
WMV MOV

Buy Some Rings