Spent City

Apr 21st, 2015

Category: Competitor

Spent City

brownie row

Warm-up
500m Row
400m Run
10 inch worms
20 Scorpions
– Lat rolling 2 minutes each side
– 90s lat stretching on each side
– Quad stretching 1 minute each side

Conditioning (10 Minutes)
2000m Row for Time

Gymnastics (weakness)
5×5 of one of the following:
1. Handstand Push-ups (strict or PHSPUs)
2. Strict Pull-ups
a. Wide grip – working on Bfly
b. Underhand to chest- for ring mups
c. Weighted- Overhand improving overall
3. Ring Dip- add weight
4. Pistol- 5 each leg
5. Butterfly kip or BLFY pull-ups- up to 7 or 8 reps

Rest as needed between sets.

Strength
EMOM21
1. Back Squat- 2 Reps
2. Hang Power Clean- 2 Reps
3. Rest
Start heavy and end heavy

DISCUSSION 24 Comments

  1. Kyra Williams 04/29/2015 at 6:29 pm

    Working with coach for oly so I jumbled this up to make it fit:
    2rm BSQ: 215# (pr)
    Handstand walk x 5-6 attempts for distance; alternating with 5×5 pistols
    Row: 8:23.7 @ app 90%

  2. Andrea Cooke 04/22/2015 at 2:30 am

    row: 7:26.8
    handstand walks
    BS: up to 255; HPC up to 205

  3. George Whetstone 04/22/2015 at 1:54 am

    Squat to 365, HPC to 255.
    Strict pressing, dips, GHDs

    Row 6:59.

  4. Brian M. Maser 04/22/2015 at 12:10 am

    Rowed a 1k with 5:30 class
    Worked on hspu (kipping) 5×5
    Strength: Epic bro-down w/ Baby Cas, Harvard, and Backpack – Back Squat to 305#, HPC to 225#.

  5. Kurt Brumme 04/21/2015 at 2:05 pm

    2K row: 7:07 (post-winter cardio still rebounding)
    Skill: 5 rds, 1 strict HSPU, 4 negative HSPU
    Strength: Back squat to 275#, HPC to 215#

  6. Brendan Caslin 04/21/2015 at 1:12 pm

    2k row: 6:25, 9 second PR
    5×5 deficit shspu
    Back squat to 325
    Hang power cleans to 255×2, 265×1
    Arguably the most aggressive bro session I’ve ever been a part of

  7. Marc Piccuirro 04/21/2015 at 11:41 am

    2k row: 7:43 is a 17 second PR. Getting better still not good
    Weighted dips: 2×35, 2×44, 1×53
    Back squat up to 315
    Hang power clean up to 225

  8. Shree Mulay 03/03/2012 at 2:57 am

    fun wod. 18:20:L2 at open gym @ CrossfitSouthBrooklyn.com

  9. Lil John 03/03/2012 at 2:37 am

    15:12 RB for dips.

  10. Bish 03/02/2012 at 9:55 pm

    Not only did the 530 am bring the heat I think they burnt some toast.
    14:57 adv. Those 2 pd KB’s felt like they were 200 pd…

  11. Arik124 03/02/2012 at 7:26 pm

    Is the amount of work performed during a burpee with a pushup equal to the amount without a push up?

    • Goose 03/03/2012 at 1:26 am

      Work = (force x distance)/time
      Push up or no push up the body is moved over the same distance so theoretically the work is the same.

  12. Kyle 03/02/2012 at 6:50 pm

    16:43 ADV

  13. Chris Berretta 03/02/2012 at 4:02 pm

    5:30 was bring the heat today. Intensity was high. 6:30 was a continuation of that, everyone finishing that last row strong. 7:30 had Kerry and Arik man handling their first rope climbs. Maze sayin the 6:00/7:00am classes was cruussshhhin it too.

    1) Crusty is my idol, not because hes sick at crossfit, but because hes intelligent and handsome.
    2) Crowley, love that you call it the pain cave…cuz it isssss, get some!
    3) Dudley, did his thing at 6:30 but everyone was disappointed you wernt woddin with em
    4) Shamwow, Retta-coach-us by day, Rettatrocious by night.

    • Whisler 03/02/2012 at 4:28 pm

      YES! That just happened…number 4 made me laugh out loud.

    • Crusty 03/02/2012 at 5:48 pm

      I just blushed in my cube. I fixed the original.

      1) Crusty is my idol, because he introduced me to the sound machine.

    • Chris Berretta 03/02/2012 at 6:11 pm

      Was it a mistake or did I subconsciously slip in “bring the heat” in reference to stadium’s $4 burger?!
      The sleepmate is unbelievable, don’t get one unless you hate a great night’s sleep.

    • JeffSully 03/02/2012 at 8:12 pm

      Can’t wait to do this WOD tonight…dying laughing in my cube hahaha

  14. Dudley 03/02/2012 at 2:46 pm

    15:09 adv – hanging w the 630am crew today.

    I want to be like big crusty when i grow up

  15. Crowley 03/02/2012 at 2:23 pm

    WOD: 16:39 adv

    5:30am set the bar pretty high today. Glad to be back with the morning crew!

    Front squats in the pain cave afterward. 5×5, 155-185-205-215-225

  16. Joe 03/02/2012 at 2:23 pm

    Big Crusy killin’ it! Came within 1 rep of Rob Orlando, no big.

    18:43 Adv; if you’re not starting your Friday at the 5:30 AM class with Retta-Coach-Us, you’re seriously missing out.