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Monday 100712
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 091129.

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  • Dumbbell snatches rarely come up in crossfit WODs so don’t feel bad if you’ve never done them before.
    And if you’re afraid of L pull-ups, don’t be–there are scaled versions to make them easier (not EASY, though).
    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    women 30#
    The Porch:
    Complete three rounds for time of:
    40 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    40 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 30#
    Complete three rounds for time of:
    30 pound Dumbbell snatch, 21 reps, right arm
    21 Tuck sit Pull-ups
    30 pound Dumbbell snatch, 21 reps, left arm
    21 Tuck sit Pull-ups
    These are squat not power snatches.
    women 20#
    Complete three rounds for time of:
    10 pound Dumbbell snatch, 15 reps, right arm
    15 Tuck sit Pull-ups
    10 pound Dumbbell snatch, 15 reps, left arm
    15 Tuck sit Pull-ups
    If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.

  • Rickey

    Anyone interested in buying a pair of inov8 f-lite 230 size 11.5.  (the blue Crossfit shoe). I wore them for a 5k but are too big for me. Still in perfect shape except for a small scratch on the inside of the left shoe. I payed $100 but will sell them for $50.
    Email me at

  • Lenny

    squat 5×5 225,245,265,245,225
    1.5 Pood KB swing, burpees

  • Jeremy

    Looking for a good but affordable A.R.T. provider.
    Anyone know anybody? Thought I’d ask other CF’rs before going out on my own.

  • Box Front Squat 3 x 3, 85% (180sec rest) Apply the Box w/ a Front Squat.
    Rest 5 min
    Sumo Deadlift 5 x 3 , 85% (180sec rest)
    255FFF, 245×3

  • Other Grace

    Not sure what the protocol is for making up old WODs from earlier in the week (I’ve always done the current day’s WOD). Interested in making up yesterday/Sunday’s WOD – is this possible? Or are makeups only scheduled for supervision on BB WOD days? Appreciate any input – thanks!

  • Lisa

    I went to Dr. Steven Levine for ART therapy. He treats a lot of athletes, does great work and I recommend him highly. He is a chiropractor also. I had insurance coverage so not sure what his rates are but worth a try.
    He is located at 30 Fifth Avenue.
    Look up

  • Hari

    Other Grace,
    You can make up yesterday’s WOD during Open Gym hours in the Back. See the instructor (tonight it’s Avery).

  • Sam

    Does the email: work? I have been sending emails but response.

  • Sam

    Does the email: work? I have been sending emails but no response.

  • CAIN

    cosign on dr levine
    I’ve used him post injury twice
    highly recommended

  • Jeremy

    Thanks for the info, I’ll def check him out.

  • jenn

    Didn’t have time to post yesterday, but I celebrated Jacinto’s birthday with JacintoStorm:
    570m row
    71 Squats
    71 Push-ups
    71 Ring-rows
    71 Wall balls (14#)
    71 Kettlebell Swings (1 pood)
    71 Deadlifts (65#)
    570m row
    Happy Belated Birthday jacinto! Now you need to start growing younger so we don’t have to add more reps with every year – this was brutal! Taking the day off to recoop – I’m super-sore today.

  • Lisa

    Typing this with T-rex arms after today’s WOD.
    Scaled hugely – 10# dumbbell, 14 reps, did one token tuck pullup each round then switched to blue band.
    It was my first time doing single arm dumbell snatches so I was glad to learn this skill.

  • Craig F.

    I’ll be in Tuesday and Thursday 630pm if you are around. Otherwise I guess you can leave it at the desk and I can leave you some money. Thanks
    Craig F

  • This WOD destroyed me. 35# dumbbell, and tuck pull ups. I felt every ounce of alcohol and bit of partying done over the weekend during the 47 minutes and 4 seconds it took me to complete “Joshie”.
    Contemplated a lunch break during my WOD, it was taking me so long. Glad I decided against it. Puked up a little water on my bike ride to work after I was done. I suspect it was due to my frequent breaks during the workout.

  • Rickey

    The inov8’s have been sold.
    Thanks for your emails.

  • Fred

    Quick question: my right knee makes a cracking/grinding noise when I squat (though I have no pain). Do I need to get it checked? Thanks for the advice.

  • Justin Katz

    Did you notice I wasnt’t there today?
    On my way to the box this morning, I was attacked and beaten, my life threaten. I was at the hospital all morning getting stitches and was at the police station trying to identify my attacker. I won’t be around for at least a week as I am recuperating and in much pain.
    I will persevere and be back!

  • Simon P

    Holy shit, that’s awful man, real sorry to hear that. Hope you have a speedy recovery.

  • Lisa

    Justin I am shocked to hear this. That is terrible. Sending healing thoughts your way.

  • Koegler (KEG-ler)

    I guess members of the Black Box should live by the Celtic Football Club motto, You’ll Never Walk Alone.
    Justin, I hope you heal quickly, and don’t let this incident keep you down. Never give in.
    And if you happen to identify your attacker, please let us know…

  • MC

    CrossFit Invictus WOD
    Three rounds for time of:
    20 Box Jumps (24″)
    20 Pull-ups (black band)
    20 Wall Ball Shots (20#)
    Get well, Justin.

  • Simon P

    21:38 – 25# dumb bell, semi jumping tuck pull ups (mixed in some real L pullups, alternated grips between overhand and underhand) for 14 reps.

  • Kirk

    I am completely shocked and saddened to hear what happened to you!
    I hope that you are feeling better soon and back in action.
    Do not let this interfere with your training!

  • Eric

    Really fucked up Justin, hope you get back to training soon.

  • Lorelei S.

    10 pound Dumbbell snatch, 21 reps
    21 Tuck sit Pull-ups

  • michele

    justin – get well soon. sorry to hear.

  • Eric

    Oh and my time for this WOD was so pathetic I am not even going to post it.
    But I will say that I did kipping Ls. Need to work on the kip, hips hips HIPS.

  • Lenny

    Holy shit Justin!! I’m so sorry. WHere’d it happen?

  • dan def

    Good Lord Justin! What the hell happened? I am glad to hear that you are alive if not 100% well and wish you a speedy recovery.

  • jacinto

    Wow!! Justin get well soon.Sorry to hear that.

  • Justin Katz

    Thank You everyone for the Get Well wishes.
    I am in a lot of pain but I am trying to heal fast so I can come back next week.
    Looking to see you all when I get back.

  • Jai

    Justin, that is crazy! I hope that your attacker is caught quickly. Feel better!