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
Cant wait for my fix.. Need my crossfit.
warm up: 500m row
7 Unbroken RFT of : 4 HSPU/5 Clean (135/95)/ 6 C2B/ 7 K.B. Swing (24/16kg) : I did pike pushups, cleaned 65, used a blue band, and 12kg kb swings. 17:10
AMRFT in 5 minutes of 30 ab mat situps, 30 second plank, 15 second L sit. I did three rounds.
Felt great to be back in the gym! And fun to see everyone at the 8am class! good morning!
was that a typo or are you turning into a Box rat, can’t get away from there. nice work this am you just killed me.
7 Unbroken RFT of : 4 HSPU/5 Clean (135/95)/ 6 C2B/ 7 K.B. Swing (24/16kg)
I modified the Weight on the Cleans to 115 # and thank god I did. 2nd time at this place that I have felt like I was about to pass out. I did the first round in 1:47 unbroken, then everything just went exponentially worse from there… I did the first 4 rounds unbroken and then the HSPU got very hard. being upside down just puts too much blood to the head and hurts. I got all rounds save for the last round of Pull ups unbroken and that was because I had slipped on my grip. took me 24:57 I think, not proud of the time but the small victories of learing how to do HSPU and kipping with the HSPU’s and beign able to get my pull ups unbroken. Good times.. Enjoy the storm people
warm up 500 m row
7 unbroken RFT of 4 HSPU/ 5 Clean/ 6 C2B/ 7 KBSwing.
I did band assisted HSPUs, 95lbs for the first 2 sets of cleans then 75 for the rest, attempted the red band for C2B but switched out to the blue immediately, and used 16kg for the KB swings. I lost some time with the weight switches, but I think it was the right decision. Form, form, form!
16:41.
5 min AMRAP 30 abmat situps/ :30s plank/ :15s L sit.
The L sit really crushed me on this one. Added to the list.
Also, just placed an order for a speed rope (and got ropes for Kate and Courtney, too)! Take THAT double unders!
Karen, rather, not Kate. Who is Kate?
Warmup: 500m row
7 unbroken RFT:
4 HSPU – RX’d
5 clean – #65
6 chest to bar – blue band
7 KBS – RX’d
Time: 21:04 damn those hspu killed my time
Cashout: 5 min AMRAP: 30 abmat situps/30s plank/15s L hold = 2 rounds 10 abmat
500m row warmup = 1:40
Had to cap this 7RFT at 15 minutes because I was running out of time before class.
So I ended up with 5 rounds in a little over 15 minutes. HSPU were limited ROM, and the KB swings were the 2pood beast. Everything was unbroken for those 5 rounds. Cleans were the toughest by far.
Spent 30 minutes doing mobility after class today. Felt awesome. Bring on Irene!!! Perhaps we need a girl WOD named after Irene?
that’s a great idea Dan! I googled “crossfit Irene” and looks like a few boxes came up with their own version of the wod… think tomorrow’s wod should be named Irene 😉
Wow, that was painful. Cleans were by far the hardest part for me. full disclosure i’m sure that my hspu were not all rx’d. cleans were 135# and kb was 1.5 pood. Dan tried to get me to do 2 pood but that is just silly. all sets unbroken.
Time: 24:08
Warmup: 500m row
7 unbroken RFT:
4 HSPU – RX’d
5 clean – #95
6 chest to bar – blue band after 2nd round
7 KBS – 20kg
Time: 19:32
My cleans were kinda sloppy, but got a little better toward the end. Pullups are still really my weak spot!
500m Row = 4:22 28spm
7RFT = 18:36 @ 65lb/12k/Jumping Pull Ups
Cashout: 5min AMRAP: 30 abmat situps/30s plank/15s L hold = 2r + 10
Stay dry this weekend..
400M Runx3=1@1:45.8/1@1:26.8/1@1:31.5
Chest Press- 3@45/135/155/165/175/185
Sumo DeadLift- 3@135/225/255/285/305
1 Rope climb(no feet)x10/10-1 ladder of GHD Raises
400M Runx3=1@1:45.8/1@1:26.8/1@1:31.5
Chest Press- 3@45/135/155/165/175/185
Sumo DeadLift- 3@135/225/255/285/305
1 Rope climb(no feet)x10/10-1 ladder of GHD Raises
4 HSPU (modified-piked off box)
5 Cleans 65 lbs
6 C2B (modified-green band, too easy)
7 KB Swings-Rx’d (my favorite!)
20:23, proud of me!!!!!
Thanks Coach Jess for all your help!
Are Sunday classes cancelled?
Can we have an extra class tomorrow instead if so?