148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
12 Days of Pain and Suffering (I mean Christmas)
1 Dead Lift @ 95 lbs,
2 Push Ups, 1 DL,
3 Shoulder Press @ 95 lbs, 2 PU, 1 DL
4 Burpees, 3 SP, 2 PU, 1 DL
5 Box Jump (24″), 4 Burpees, 3 SP, 2 PU, 1 DL
6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
7 Sit Ups, 6 AS, 5 BxJ, 4 Burpees8 , 3 SP, 2 PU, 1DL
8 Kettle Bells Swing (24KG), 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
9 Ring Dips, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
10 Ring Pull Ups, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
11 Ring Knee to Elbow, 10 RPU, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Bps, 3 SP, 2 PU, 1DL
12 Hang Power Clean, 11 RKE, 10 RPU, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Bps, 3 SP, 2 PU, 1DL
Time: 32:44
Dead Lift 1 Rep Max:
185 / 205 / 225 / 255 / 275 / 295 / 305 (PR)
One hell of a work out Izz. And thanks for pushing me through the dead lifts! I am pumped to have broken the 300 lb mark and smashing my last PR of 265.
Nice workout today 12 wods of xmas looks insane cant wait to do that one (Hint Hint)
Marina and I landed in cold sunny FL… We hit up CFDRB today
WOD
12 min amrp
6 k2e
6 Burpees
6 pistols
Ryan 11 rounds
Marina 10 rounds
3-3-3-3-3 -3Front squats
Ryan: 175 New Pr: 185 1rm
Marina: 93
I promise that we will do the 12 days of x-mas soon as you guys get back. Glad you guys landed safely. Ryan you better have a tan before you get back. lol
Nice WOD I will post something similar this month. Congrats on the Front Squat PR Ryan. Hurry up and get home. See you soon.
Keep the post coming!!