Established 2007
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
Run either 750m on a steep trail or 1.5 K on a road or track
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Post total time for all three workouts to comments.
Paul
As you all know the CrossFit Games are this weekend and our own Jeremy Fisher will be competing for top CrossFitter. Jeremy is a phenomenal example of what consistency, intensity, sound nutrition and a positive mentality can have on performance.
In a show of solidarity we will be combining Saturday’s Group and Beginner classes and giving everyone the option of doing all three competition WODS within the 2.5-3 hour time frame. Regulation standards will be adhered to strictly and the scoring system will be the same as at the games. Although he’s across the country his South Brooklyn Crew will be with him in spirit suffering through these workouts and cheering him on. This one is for Jeremy, guys.
Any words of encouragement for Jeremy at the games?
For Time:
69 Squats
69 Push-ups
69 Pull-ups or Jumping Pull-Ups
69 Wall Ball Shots
69 Kettlebell Swings
69 Deadlifts 95lbs/65lbs
Run 620 meters
Post time to comments.
69 Years Fit.
What kind of fitness do you expect from yourself at 69 years old?
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
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 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.
