21-15-9 reps of:
Clean 135 pounds
Ring dips
Get some, go again.


  • Dan O

    Ring dips are total sucktitude.

  • j

    NYC Oly Meet (Apr 14th): The 2007 Rudy Sablo
    Date: Saturday, April 14th
    Lost Battalion Hall
    93-29 Queens Blvd.
    Rego Park, N.Y. 11374
    Competition Schedule:
    Women and all schoolage 10:00 AM
    Men’s 56,62,69 11:30 AM
    Men’s 77,85 12:30 PM
    Men’s 94,105,+105 2:00 PM
    location info and more at:

  • Kim

    Total sets in 20 minutes:
    50jumprope – in place of 5 double unders
    10 broadjump
    15 jumping pullups
    6 sets
    Thanks, Keith

  • John

    Justed wanted to let you guys know that I won’t be a regular at CrossFitNYC anymore — I’m taking a new job, and time and geography are going to interfere. Anyhow, thought I’d say that CrossFit was fantastic for the three months I participated. Still going to follow WOD in my “normal” gym, best I can. And if any are interested, I blog about being on the Caveman Diet, as well as lots of other topics here: http://neopaleo.typepad.com
    Keep up the good work.

  • John,
    Sorry to see you go. You are always welcome, so please come back and visit!
    Stay strong.

  • chad

    yo josh. please put up those benchmarks when you get a chance.
    appreciate it..

  • dan

    Are we doing the CrossfitTotal today at the Box?

  • brett_nyc

    Yes. I was not in attendance, but I saw Ewen’s post on the main board.

  • dan

    Thanks Brett.

  • Ewen

    CFT standards: http://www.crossfit.com/cf-info/faq.html#WOD6
    If you want to break it down, link to DL standards(which will lead you to squat and press standards): http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html
    Brett’ score (nice squat btw) and mine are on the main board (posts #93 and 91).
    Everyone has different strengths and weaknesses, and you get to see the whole range of scores and combinations (from really impressive to downright strange) on the main board.

  • dan

    Great links Ewen. Thanks. This is a helpful link for determing one rep man and other ratios: