Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pat Sherwood on "The Idiot Suit" CrossFit Again Faster
Using a medicine ball for squat depth is acceptable for Wall Ball, high rep air squats and learning progressions. We don't prefer to use them for Thrusters, especially with intermediate and advanced athletes. Targets are never used on Back, Front and Overhead Squats.
Everyone should strive to develop a distinct feel for what depth is appropriate (safe) for them. For some, 14" will be too high while for others, it may be too low. At the end of the day, we all know squatting to med balls is easier than not, so use them sparingly.
Travelers are always welcome at CFSBK. Dominic here isn't a CrossFitter but he needed a place to Deadlift and do some kettlebell swings while in NY. Patronizing a globo gym was out of the question, he needed a serious training facility. SBK to the rescue.
How was everyone's Thanksgiving?
Sports Architecture archdaily
5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)
There is no time component to this WOD.
Post reps to comments.
compare to 9.1.08
CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like
are going for a number and not a max. Test your limits today.
Mobility Week 2
Hip extensions 3x15
CFNYC is moving this weekend and we're lucky enough to have inherited their flooring. (Thanks Mike) We're either going to use it to pad below our current flooring for enhanced noise insulation or we'll round out the matted area we have now. If anyone wants to help us with the move Saturday afternoon after class it would be much appreciated. Please post in the comments section if you're interested!
The last word? I doubt it. Physical Subculture
we get a nice tip-o-the hat in this post.