At least the pull-ups will be air-conditioned

NEW! Monday at 6am with Jacinto
Tuesday at 7:30pm with Allison
NEW! Wednesday at 9am with Jacinto
Thursday at 7:30pm with Dan
Saturday at 10am with Josh

In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 is SOLD OUT!
#70 Tue/Thur @ 6am, starts August 4 (3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
#72 Tue/Thur @8:30pm, starts August 18

Friday 090731
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090626.

The lion’s ovation
Comic relief
Cantaloupe salsa

From grill to table to lunchbox

Pam MacElree asks, “Why bother with strong?”
Is eating meat sustainable for everyone?
Is there anywhere our members won’t do a handstand? Steve B. down under in Melbourne, Australia at the Ice Bar. (Members, please send your increasingly wackier handstand photos to me at allisonATcrossfitnycDOTcom.)


  • Scaling options from the CrossFit Brand X forums, along with some general advice on how to approach this workout:
    CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
    Are going for a number and not a max. Test your limits today.
    Big Dawgs and Pack:
    As Rx’d
    5 rounds of:
    Run 200 M
    12 beginner or assisted pull ups
    3 rounds
    run 200 M
    12 beginner or assisted pull ups
    Also note that you always sub an indoor activity such as rowing, burpees, KB swings, or jump rope for the running if you so choose.

  • brian

    6 rounds, 115 pullups (35,20,15,15,12,18)
    door to stairs closed on us we had to wait approx. 1 min for elevator during the second round
    run route – out 26th st. to broadway up to corner of 27th st. and back.

  • Kurt

    Thanks to all those who stopped by to celebrate my birthday. I had a great time and I enjoyed a very non-paleo day of ice cream cake and shake shack. Getting older is much easier when you have good friends to do it with.

  • Felix
  • Gabe K

    Cant wait to get back in after two days w/o a wod
    Brett–this really made me think of you. Is this your work?

  • Brett_nyc

    Gabe, I didn’t work on that. It kind of reminds of a store I worked at in high school though. They had this old cash register, and the change drawer, if you weren’t paying attention, would shoot out and hit you right in the ooH!
    I did design this though.

  • Reagan

    6 rounds 23+18+15+15+14+18=103
    Black Box (159,159)

  • Lisa

    Kurt, it was great to see you and Melissa and catch up with other Crossfitters yesterday evening.
    Great group at the lunchtime class today – warmed up with Turkish Getups then hit the bricks.
    Like Brian, I did 6 rounds.
    Unlie Brian, I did 16 pullups. (4,3,3,1,1,4)

  • Davi

    Like Lisa, I warmed up with turkish getups, but I did them with a fairly light weight (I am not sure –> 20 lbs? 24 lbs?) and on only my right leg getting up and down, with my left never touching the floor.
    Then I did a bunch of weighted pistols.
    Then I did AMRAP in 20
    10 L-sit ring pullups
    10 ring pushups
    20 weighted pistols, holding the KB, arms locked out and parallel to the floor (15#) – RIGHT LEG ONLY
    I only managed four rounds plus 10 pullups, 10 pushups, and 8 pistols. I had trouble keeping my arms locked out and at the same level towards the end of each round. Had to break the pullups and pistols into sets.
    If I were to do this again, I think I’d have opted for 10 pistols per round (not sure what possessed me to do 20) – I think I would have gotten more work done cumulatively if I had cycled through the pistols more efficiently and quickly on each round.

  • kj

    A little viking Nicole action.
    3-4-4-5-5-6-1 (total 28 w/blue band)
    That’s right people. Seven rounds!
    While Hari rightfully called me on being lazy on the pull-ups at the start, a 400 meter row just flies compared to a 10k.

  • george

    walking lunges
    double unders
    moblity work

  • Craig_Cinci

    37, 21, 15, 12, 8, 11 = 104
    Way off my PR. Muscle endurance still isn’t there.

  • Brett_nyc

    35,20,10,15,15,12 for 107
    PR is 112 in 6

  • Hari

    27, 13, 11, 11, 11 = 73
    (68,54), (55, 42), (16,14)

  • Jai

    Green band: 17, 13; Blue band 7, 11, 17. So five rounds and total of 65 pull-ups.
    And then did five sets of ten push-ups. No knees!

  • Davi

    Right on, Jai!

  • Jai

    Thanks, Davi! Also, I really liked your post on making your toes stronger. I actually know one exercise that a yoga teacher gave me, if you’re interested, about moving them more independently.

  • Zach Singer

    41, 28, 19, 22, 17, 13 (Ran out of time while on the bar…)
    First time doing this…fun, but kind of a mind fuck.