SCALING OPTIONS for today's WOD, courtesy of CrossFit/Brand X:

Big Dawgs:
as Rx’d

women 95#

The Porch:
For time:
115 lb Squat clean, 10 reps
50 GHD sit ups
115 lb Squat clean, 8 reps
40 GHD sit ups
115 lb Squat clean, 6 reps
30 GHD sit ups
115 lb Squat clean, 4 reps
20 GHD sit ups
115 lb Squat clean, 2 reps
10 GHD sit ups

women 75#

Pack:
For time:
95 lb Squat clean, 10 reps
50 GHD sit ups
95 lb Squat clean, 8 reps
40 GHD sit ups
95 lb Squat clean, 6 reps
30 GHD sit ups
95 lb Squat clean, 4 reps
20 GHD sit ups
95 lb Squat clean, 2 reps
10 GHD sit ups

women 65#

Puppies:
For time:
55-65 lb Squat clean, 10 reps
25 Sit ups
55-65 lb Squat clean, 8 reps
20 Sit ups
55-65 lb Squat clean, 6 reps
15 Sit ups
55-65 lb Squat clean, 4 reps
10 Sit ups
55-65 lb Squat clean, 2 reps
5 Sit ups

women 35-45#

Buttercups:
For time:
35-45 lb Squat clean, 10 reps
25 Sit ups
35-45 lb Squat clean, 8 reps
20 Sit ups
35-45 lb Squat clean, 6 reps
15 Sit ups
35-45 lb Squat clean, 4 reps
10 Sit ups
35-45 lb Squat clean, 2 reps
5 Sit ups

women 10-20#

'Das Pood'

@ home
subbed 45# DBs for 135# BB
subbed 1 K2E for 2 GHD sit-ups
10:33

forearms are fried

Scaled to Pack level

19:19

Definitely shorted some of the GHD situps.

CROSSFIT BROOKLYN T-SHIRTS ARE HERE! (2 styles available, both men's and women's sizes)

The order just came in today and I must say they're awesome. All credit to Moon for his excellent design skills.

We'll be selling them at both locations, but please buy one out at BBB if you can because we only have a few shirts here at the Manhattan location.

Pictures to come!

I'll be opening the Box by 5:30. I'll also stay late for those who want to do the WOD with the GHD.

(When we get into the new space, we will have at least two or three GHD's. Right now, there is just no room.)

95lbs on the Cleans
GHD's as RX'd
27:09

I finially feel like I've nailed the clean. Think I'm gonna start practicing them more in my warmup.

I'm calling this WOD Stupidity, cause it was just plain stupid. But I was feeling AWESOME when I was done.

Warmed up with romanian deadlifts at 225 then:

"STUPIDITY"
3 rounds for time of:
2 muscleups
15 band crunches (heavy jump stretch bands over a pullup bar, blue and purple)
7 pullups
25 pushups
12 KB swings 36kg/79#
12 GHD situps
24 GHD situps
10:26

115# cleans
GHD situps

11:21... really happy with time.

115#; GHD Situps - 11:32

17:40 as rx

ghd killed me, went down to 3-2's

14;40; used abmat and 57lbs (stupid me was using 65 lbs to warm up -dumb bc thats what i wanted to use).

great to watch everyone else smoke it. nice triple mu hari.

Lt. gabe I couldnt do it without you there. sucks.

15:23 Sub 115 lbs, anchored stups

12:50 - GHDs w/ the cleans was rough. Glad it's a rest day. Oh wait, I have 76 burpees to do. Stupid challenge.

13:13 as rx'd

Michelle:
You've gotta do it. When I get back I want to see a full MU. You just gotta remember to keep the rings in front of you like Hari so wisely advised, keep your elbows tighter to your body for more stability, viciously drive your head through the rings at the transition to the dip (after kipping your legs forward, throw your head forward while driving back with your legs), and most importantly, visualize Jordan mocking you. Once your up in dip position, you've got it from there on strength alone.

Did anyone watch the vid from CF Alexandria? That King Kong WOD looks brutal. I would love to try it but it will be a long ass time until I can do squat cleans with 250 let alone at all. I'm willing to bet that there are a few CFNYC'rs who can beat that time.