Wednesday 08.05.2015

Bench Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 5# to your previous 1RM before calculating 90%
Use 90% of your 1RM

GP WOD:
3 RFT
24 Wallballs 20/14# 10/9
400m run
12 OHS 75/53#
Open WOD:
3 RFT
24 Wallballs 20/14# 10/9
400m run
12 OHS 115/75#

Tuesday 08.04.2015

Back Squat Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 10# to your previous 1RM before calculating 90%
Use 90% of your 1RM

GP WOD:
2 RFT time:
2 min double under attempts
50 KB swings 44/26#
25 Pull-ups

Open WOD:
2 rounds for time:
100 double unders
50 KB swings 53/36#
25 C2B Pull-ups

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Monday 08.03.2015

Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 5# to your previous 1RM before calculating 90%
Use 90% of your 1RM

GP WOD:
For time:
28 deadlifts, 135/95#
28 incline push-ups, 18/36″
21 deadlifts, 185/115#
21 incline push-ups, 12/24″
15 deadlifts, 215/135#
15 incline push-ups, 6/12″
9 deadlifts, 235/155#
9 push-ups, no incline
Open WOD:
For time:
28 deadlifts, 185/125#
28 HSPU, to floor / 1 abmat
21 deadlifts, 225/155#
21 HSPU, to 1″ deficit / floor
15 deadlifts, 275/185#
15 HSPU, 2″ deficit / 1″ deficit
9 deadlifts, 315/205#
9 HSPU, 3″ deficit / 2″ deficit

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Sunday 08.02.2015

10 Am Yoga.
There is NO Open Floor Today or through the rest of the month of August on Sundays.
We will be leaving the gym at 11:30 to go CrossFit Queens for Event 1 of the Subway series. We welcome anyone who would like to come and spectate OR if you would like to workout on Sunday you are encouraged to enter int he Subway series and compete.

Where did everybody go?

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Saturday 08.01.2015

GP WOD:
“Team Daniel”
50 pull-ups
400m run together
21 Thrusters 95/65#
800m run together
21 Thrusters 95/65#
400m run together
50 pull-ups
Open WOD:
“Daniel”
50 pull-ups
400m run
21 Thrusters 95/65#
800m run
21 Thrusters 95/65#
400m run
50 pull-ups

Friday 07.31.2015

EMOM for 8 minutes:
1 Hang power snatch
1 Hang squat snatch
1 Squat snatch
AHAP
GP WOD:
The Finger Sandwich
60-calorie row
30 shoulder to OH 115/75#
60 deadlifts 115/75#
Open WOD:
For time:
The Sandwich
80-calorie row
40 shoulder to OH 155/105#
80 deadlifts 155/105#

CrossFit SouthBrooklyn was featured in one of the ESPN CrossFit commercials during the Games. Awesome and inspiring!

Thursday 07.30.2015

Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
*This is not a 1RM attempt. You must get more than 1 rep on the final set.

GP WOD:
EMOM 15 (alternating)
10 DB snatches 25/15#
10 knee-ups
10 Wallballs 20/14# 10/9
Open WOD:
EMOM 15 (alternating)
10 DB snatches 45/25#
10 Toes to bar
15 Wallballs 20/14# 10/9

This is one of the many great commercials that aired on ESPN during the CrossFit Games last weekend. It makes me proud to be an Affiliate owner and a part of the CrossFit community!

Wednesday 07.29.2015

Today is going to be a very hot day .  Stay hydrated all day.  Not just during the workout.

Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
*This is not a 1RM attempt. You must get more than 1 rep on the final set.

GP and OP WOD:
“Nancy”
5 Rounds for time:
400 M Run
15 OHS 95/65#

Tuesday 07.28.2015

GP:
15 minutes to work on MU skill work
Open:
EMOM for 10 minutes
1-5 MUs- Pick a number you can maintain all ten minutes. Perform 5 burpees at the end for every rep you cannot complete.
GP WOD:
3 RFT
200 single-unders
7 hang power clean and jerk 115/75# or 95/65#
Open WOD:
3 RFT
100 double-unders
7 hang power clean and jerk 185/115# or 165/105# or 135/95#

Congratulations to Ben Smith and Katrin Tanja Davidsdottir, the 2015 Reebok CrossFit Games Male and Female Champions.

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07.27.2015

Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
21-15-9
Box HSPU
Bar dips
Push-ups
Open WOD:
“JT”
21-15-9
HSPU
Ring dips
Push-ups