50 Box jumps 24"
50 Jumping Pull-Ups
50 Kettlebell swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45 pounds
50 Straight Leg Deadlift 45 pounds
50 Wall ball Shots 20/14
50 Double Unders
Scaled version: “Dirty 30″ is 30 reps of each exercise
Post Time and Rx to comments.
compare to 11.24.10
A CrossFit South Brooklyn Testimonial
Paloma and I completed the Tough Mudder yesterday (12 miles of craziness) with some still left in the tank. Our training solely consisted of CFSBK group class programming, with a few (literally a few) short runs here and there. I have a new level of respect regarding our programming and how it relates to "real world" strength and functionality. I have actually felt worse during some of our 10 minute WODs. Mad props yo.
Great work, guys!
More Amazing Recipes from Brooklyn Paleo
Lana Z has some awesome new dishes up at the Brooklyn Paleo blog. Check check them out!
Sausage, Kennel and Kale Frittata
Care to share your own recipes? LZ is always looking for new Paleo dishes to feature on this community blog. Restaurant reviews and great places to buy ingredients are also welcome! Please contact her at lana(AT)groundupdesigners.com
What is your favorite Gymnastics/Calisthenics exercise and why? What about your least favorite?
Filthy 50 at CrossFit Pittsburg
Filthy 50 at CrossFit Santa Cruz with Lauren Galassi
Martha S' book gets Elle's Reader Prize Pick for November! Congrats, Martha!