Sunday
Feb082009

"Fran"

21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups

Post time to comments.

Accessory Work
Goat or core work

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Laurel sets up a deadlift from yesterday's WOD

Friday
Feb062009

WOD 2.07.09

Perform an inverted ladder with the following two movements.
10-1 reps of Burpees
1-10 reps of Deadlift, 225/155

Post time to comments.

Accessory Work
Kip Swings
Turkish Get-Ups

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Little McGrath gets in on the fun

Friday
Feb062009

Rest Day

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Gillian leads Pull-up Therapy

Good luck to the February Foundations crew starting up this weekend!

CrossFit South Brooklyn on Facebook
JR Focuses the eyes of the world on the women of Kenya SuperTouch
Letter Box House CoolHunter

Thursday
Feb052009

The Dumbbell Bear

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.

Loading is 45% bodyweight for advanced athletes.  This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds,  first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit.  7 reps of the complex for 20 rounds as rx'd is the gold standard.

Accessory Work
Kipping Pull-Up Therapy

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This is exactly how Felix comes into class every day, usually preceded by several explosions and fire works.

Dying to Play Slate
And our own Mike Rose's response to it

Wednesday
Feb042009

Back Squat

5-5-5-5-5

Post loads to comments
compare to 1.04.09

Accessory Work
Jerk Therapy
Push-up ladder

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Jack will destroy you!!

Happy Birthday Felix, Leonid and Anne!

Drop Sugar, Get Smarter (And Better Behaved) Modern Forager
Conditioning Research Blog

Monday
Feb022009

WOD 2.02.09

30 Muscle-ups for time

Post time to comments

Accessory Work
OHS/Squat Therapy
Hip Stretches

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Dodge Ball!

William Spencer
OHS 160k(352lbs) x3

Saturday
Jan312009

Modified "Kelly"

4 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots 20/14

Post time to comments.

Accessory Work
Deadlift Therapy

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Hoover Ball!

"Kelly" CrossFit.com
Greg and Annie do "Fran" CrossFit.com