148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
5 minute hip/back mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
How good are your hand stand push ups?
http://media.crossfit.com/cf-video/CrossFit_WOD120604.mov
5-10 minutes Coaches Choice Warm Up – We did 25 DU’s / 25 pushups / 25 abmat Situps. Forgot my time!
HBSQ: 10@185# / 3@ 205# / 2@255# / 1@285 (F)
These were tougher than expected.
For Time: 500M Row/30 HBSQ (BW/75%BW)/1k Row/20 HBSQ/1500M Row/10 HBSQ – 25:something @ 175#. We had a bit of a bottleneck at the rowers, so I had to mess up the order of the final round.
Easing back into weights, kept high bar back squats at body weight Met con in 22 minutes flat. Started with 25 pull ups/ sit ups and push ups to warrm up. Any bicycle riders intersted in Long bike rides? Considering a ride up to piermont in the coming weeks Early saturday or sunday morning. Drop a comment on the blog and I will try and organize it. -MC
This was a humbling wod after getting 20 rounds yesterday. Rory crushed it. Great job.
5 MINUTE HIP/BACK MOBILITY
5-10 MINUTES COACHES CHOICE WARM UP
HIGH BAR BACK SQUAT- 10@140 THEN 3@185/2@225/1@245 (HBD) (15 MIN CAP)
FOR TIME: 500M ROW/30 HBSQ (185lbs)/1K ROW/20 HBSQ/1500M ROW/10 HBSQ
24:43
6 min Belly Back Feet
HBSQ 10@ 135- 3@ 205- 2@ 235- 1@ 255
Metcon- 21:01 @ BW
Killer. Great noon crew today.
500m Row-1:41.3
Deadlift- WU- 5@45/135/225 WS- 5@295/2@310
TGU- 5@12kg/4@16kg/3@20kg/2@24kg/1@32kg
Back Extension- 10×5 + 1 leg Bridge- 10×5
Hollow Rock- 10×5 Good Morning- 10×5 @ 45lbs
5 rft of: 15 K B HighPull @32kg/8 Chin Ups=5:16
First day back after my Cape Cod adventure and everything was very much off. BUT it is always fun to get back into the swing of things.
Sqt: 5 @ 255#, 3 sets x 2 reps @ 255#
Press: 4 sets x 5 reps @ 115#, 4 reps @ 115#
Snatch: 4 sets x 1 rep @ 135# (this was very ugly
… oh well)
Deadlift: 2 reps @ 315#
“Angie” 100 pull ups, 100 push ups, 100 sit ups, 100 sqts
26:02 (way off like everything else).
Good to be back and should be on track by Wednesday.
Gees Kurt, didnt you just do Murph 7 days ago!!
I had a chance to hit the 4pm WOD with my Homies Marisa & Thomas!! Nice sharing the Bar with you, Plus you killed it today mamita 🙂
Warm Up 6 minutes of Belly/Back/feet
HB Squat 10×115/3×125/2×135/1×145
500M Row/30 HBSQ /1k Row/20 SQ/1500M Row/10 SQ-24:43 @ 95lbs
P.S. the games was cancelled :-/ I missed that email 😛
Yesss it was fun sharing the bar with you. we had a great 4pm class/WOD.
I figured it was, i feel bad he was happy that me and thomas were comeing to watch him. next time !