Work up to a heavy set of 5 reps. No failing.
4 x 500m Row
Rest about 4 minutes between attempts.
Post loads and times to comments.
CONGRATULATIONS to CFSBK's Competition Team at the Subway Series!
Alex B. and Coaches MeLo, McDowell, and Jess—CFSBK's Competition Team yesterday—took FIRST PLACE at the second event in the 2014 Subway Series at CrossFit Queens. Below is the WOD they completed for their victory:
"Grannie Gone Mad”
Pair of men and pair of women each complete the following simultaneously:
In 9 Minutes:
10 C&J, 135/95
10 C&J, 155/115
10 C&J, 185/135
AMRAP C&J, 205/145
After each set of 10 C&J, pair must complete 40 double unders and 20 toes-to-bar before moving on to their next 10 C&J (including during AMRAP).
If you are interested in competing in either of the final two Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). Do it!!!
News and Notes
- There's a new post over on Coach David's blog Inside the Affiliate, all about Coach Jeremy and Strength Cycle at CFSBK. It's called "Why You Need a Dedicated Strength Training Program." Check it out!
- Happy birthday, Greg A.!
CrossFit Flirting: Talk Burpee to Me New York Times
Drugs and the Evolution of Bodybuilding The Atlantic
What Is The Speed of Dark? Vsauce
Dave Castro talks with Julie Foucher, Rich Froning, Sam Briggs, and Jason Khalipa about participating in the first-ever CrossFit Team Series.