Monday
May052008

"Randy"

For Time:
75 Power Snatches


Beginner's Class:

Overhead Squat 3-3-3-3-3
Mini "Cindy"

Post Loads and Rounds To Comments

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31 Tomorrow



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Snatch
Power Snatch
Hang Power Snatch

Sunday
May042008

WOD 5.04.08

20-18-16-12 Reps of:
Deadlift
Hang Power Clean
Front Squat
Box Jumps

Set up a 95lb. barbell and a 20" box and storm through for time.

Post time to comments.

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DIY GHD

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WOD 5.04.08

Check out the Scrap Book for more pics!

Saturday
May032008

WOD 5.03.08

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Ten Staples of a Well Stocked Kitchen

Friday
May022008

You've come a long way

Congratulations to Allison and CrossFit on their one year anniversary! I can't wait to see the kids.

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You're walking proof that hard work and a positive attitude are the keys to success.  We're so proud of everything you're accomplishing and are looking forward to what's in store for the next year.  Train hard, have fun and COME BACK SOON!

25 pull-ups
145lb. Clean
240b. Deadlift
100lb. Press
135lb. Jerk
210lb. Back Squat
170lb. Front Squat
125lb. OHS

Compare to the Basic Barbell Strength Standards

AllisonNYC Interview #1: WMV MOV

Wednesday
Apr302008

WOD 4.30.08

20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball  20lbs.
Overhead Squats 95lbs.

If current mobility doesn't allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx'd.

Skill work:
Rope Climbs and Variations

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Zak wants a closer look at the ceiling

Why You Need to Look Before You Flush

Tuesday
Apr292008

We're Huge in Germany

Team,

The Hadel Media Corporation will be doing an interview and video documentary on CrossFit South Brooklyn next month. Their intention is to spread the CrossFit concept to Europe as well as profile our community and gym. We will be filmed for their DVD documentary series, "Power on TV" as well as being featured in at least one of their German print publications. If anyone has any reservations about being on camera please let me know ahead of time and we will make the necessary accomodations.  Also, if anyone is interested in being interviewed, shoot me an email and I will begin to make a list for Mr. Hadel of potential focus athletes.

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Kevin and Kent Tabata Sit-Ups

Monday
Apr282008

Thruster

1-1-1-1-1-1-1

Post Loads to Comments

Skill Work:

Double Unders

Metcon:
In this workout you move from each of four stations after a minute. One point is given for each rep completed. This WOD is 3 Rounds.

Kettlebell Swings

Box Jumps

Unanchored Sit-Ups

Double Unders

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Zak and John

Allison does "Quarter Gone Bad"
WMV MOV