9.30.14 - hspu

Strength/Skill: Day 2
4x:
10-20-30-40 Sec Hollow Hold (One of each.)
10-20-30-40 Handstand Hold on Wall
10 Shoulder Taps on each arm
5-10 HSPU (If you cannot do 3 Strict, then you should not do kipping) Work on box HSPU, wallwalks, and slow eccentrics)

Metcon:
5 Rounds:
2 Wall Walks
Sled Push (15 yards)
Sled Drag Backwards (15 yards)
10 Toes to Bar
Post Work:
Max Distance Farmers Walk in One direction. Then turn around and bring back to the gym in as few stops as possible. Guys- 20k Gals- 12k

3x Group Plank work w/ hip flexor stretch between sets.

Results: 10:38 w 2x 45s

9.27.14 - FS, DL, Wall Balls (Crossfit South Brooklyn)

Strength:
5 rounds
5 pullups w/ 2 sec hold at top
10 pushups
15 kb swings

Then:
5x8 Front Squat

WOD (not for time):
3 rounds
3 deadlifts
20 unbroken wall balls

Results:
FS: 205
DL: 225

9.29.14 - DLs, PUs

Strength/Skill: Day 1

a. 5×5 Deadlift w/ 5 sec count down.
b. 5×6 Pullups w/ 4 sec count hold chin above bar, 2 sec count down (Very few people will be able to do this unassisted. We expect most people to use bands and spotters. When using a spotter, the spotter will help you on the way up, then you do the rest of the work.

Rest 90-120 sec between sets

WOD:

21-15-9
Goblet Squats 32k/24k
Burpee over KB

Post Work:
Glute Stretch, Peck Stretch in Rack, Hamstring Stretch

Results: 5:40rx

9.23.14 - Oly

9.22.14 - Row, Run, Burpee

Pre Work: Every 2 min for 10 min complete:
*you can work in 2-3’s.

5x Back Squats @ 65%
3-5x Chest to Bar pull ups

WOD:

500 meter Row
400 meter Run
50x Squats
25x Burpees
400 meter Run
50x Squats
25x Burpees
400 meter Run
500 meter Row
*Start WOD in heats

Score= Time.

Results: 18:36, 215#

9.20.14 - Saturday WOD

Annie
Body Blasters (dumbbell pushups, row, then stand up and press)
Cleans
Defecit Pushups
Eight hundred meter run
Floor Wipers
Goblet Squats
High Box Jumps
Isabel
Jumping squats
KB Swings
Line hops
manmakers
Nancy
Overhead Hold
Push Press
Ring Dips
SDHP
Toe 2 Bar
Updowns w/ jump (burpee w/o pushup)
V-Ups w Medball
Wall balls
X Deadlifts
Yoke Carry
Zurcher Lunge/Squat

9.18.14 - Oly

9.17.14 - Abs

100x Flutter kicks (2=1)
1 min plank, :30 sec R side plank, :30 sec L side plank

75x Sit ups
1 min plank, :30 sec R side plank, :30 sec L side plank

50x Hollow rocks
1 min plank, :30 sec R side plank, :30 sec L side plank

25x Toes 2 bar
1 min plank, :30 sec R side plank, :30 sec L side plank

100x Flutter kicks (2=1)

9.17.14 - Strongman

Atlas Stones 160#
farmer hold
tire flips

9.16.14 - Oly

9.13.14 - Oly *

195 SN
200 SN

9.9.14 - Oly

9.11.14 - Remember 9/11 WOD

Pre Work: 800 Meter fartleck run with a medball!

WOD: Partner Work
Cash In OR Cash Out: Share 2,001 meter row

9 Rounds-
11x Deadlifts (95/135#)

*Partner A completes all 11x deadlifts, while partner B is holding a separate bar in locked out deadlift position. The bar must be loaded HEAVIER then weight for deadlifts. Partners alternate rounds of being the deadlifter.

11x Burpees

*Partners must alternate burpees rep for rep, getting to 11x total.

Score= Time & Weight.

Post Work: Cool down jog around the block with partner.
2 Rounds-
10x Scorpions
10x Band goodmornings

Results: 21:02 135/165 with Tony Donato

9.10.14 - Strongman Class

5x5 bench 2-3 min rest between

then 3x max effort

then 5 attempts to find max weight farmer carry

then 3x max weight sled pull

Bench: 155#

Farmer: 330#

Sled: 300#

9.8.14 - Lil Chipper

Pre Work: 8 Rounds of Tabata

-Medball side toss (14/20#) alternate sides every :20 sec interval)

WOD:
50 Meter Walking Lunges
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups

50x DBLS
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups
50x DBLS
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups
50 Meter Walking Lunges

Score= Time.

Post Work: Cool down run/row.
3 Rounds-
:25 sec prone cobra
:20 Samson stretch per leg

Results: 11:58rx

9.3.14 - Headcutters & KB Swings

Pre Work: Row/Run Partner Challenge
Each partner will complete 3 runs and 3 rows each.
A.) Run 200 meter
B.) Rows for max calories until they come back.

Score= Total calories collected.

WOD: EMOTM for 10 minutes
Odd minutes- 5x KB clean & jerk or KB snatches (each arm)
10x American KB swings

Even minutes- 10x KB Headcutters (24/16kg)

Score= KB weight. Pass or Fail.

Post Work: 3 Rounds
Superset -
3×3 Sots press combo ( use pvc or 2.5-5# plates)
:25 second prone cobra

9.2.14 - Squats & Situps

Superset-
3×10 BB walking lunge- front squat, back squat, zurcher, OH position.
3×10 OHS (go with a weight for 10 perfect unbroken reps)

WOD: 21….1

Sit ups
Air squats
***Every 3rd set of sit ups & air squats complete 7 Burpees!***
(after 19′s, 16′s, 13′s, 10′s, 7′s, 4′s, and 1′s) total of 49 Burpees.

Results: 20:10