Jump jump push

Sunday 110717

A: Back Squat 1×20 (Unbroken)


Complete as many rounds as possible in 15 minutes of:

5 cleans at 135#/95# (Post Elements and Black Box: Scale as needed)

10 box jumps 24-inch/20-inch (Post-Elements: 20-inch)

15 hand-release push-ups

C: 3 Rounds: (1 minute AMRAP ring dips, 1 minute rest)


Sam G. (left) recently sent in the below photo with Rob Orlando (center) and former Black Box-er Max C. Sam and Max both participated in the recent Hybrid competition and I asked them for quotes about the experience. Sam: “The event was fun, you really hit serious personal records when pressure and eyes are on you. This wasn’t my first competition, but it sure was just as fun as the rest. I wanted to go check out Hybrid for a long time, and visit the legend (who looks 12x bigger in person then in all the videos that I watch of him). Rob really knows how to make everyone feel at home, and ever given the opportunity to take the trip down to Hybrid to compete you should. Max and I plan to head back for the strongman seminar in September, I can’t wait.” And Max: “Hybrid was great. It was the perfect environment to hit PRs (did so in both the press @175 and the deadlift @505). The crowd definitely helped everyone bring their best effort. Some incredible performances were on display with the top lifter hitting 1435 Total (and it was a bad day!).”

* * * * *

Here is what we’ll be doing in Monday’s WOD classes:

A: Muscle-up practice (Post-Elements: muscle-up progressions)

B: WOD (Compare to 050721)

Five rounds for time of:

Overhead Walking Lunges, 50 Feet
Post-Elements: 35#/20# plate(s); Black Box: 45#/25# plate, Advanced: 65#/43# barbell
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Video demo of the WOD: [wmv format] [mov format]

C: Tug Of War


  • Please note that I have posted Monday’s WOD in the full-view version of today’s post instead of in this first comment and plan to do so in future with each day’s blog post. To see the full-view version of today’s post, either click on the blog-post title, click to view comments, or click where it says “Click here to view Monday’s WOD” in the truncated version of today’s post (which is how the post appears when you’re looking at the archives or are at the URL “http://www.crossfitnyc.com/todays-wod”). Whichever way you access the full-view version of any day’s post, the following day’s WOD will appear at the END of said post.

    The reason I am posting the next day’s WOD in this fashion, rather than as the first comment on the blog post, is that so it can always automatically appear at the same time as when the scheduled blog post appears–WordPress allows me to schedule blog posts in advance to appear at a given time but not to schedule a first comment in the same fashion and I cannot always arrange to be near a computer at the exact moment the new blog post goes live. I want our readers to know right away the WODs for the next two days and this approach will always allow that to be the case from here on out.


  • Richard

    A. 125 lbs
    B. 7 Rounds, 95 lbs
    C. 3-3-0 (so I did negatives on the last round)

    Hope everyone enjoys the beautiful weather!

  • Akash

    A. 155lbs
    B. 6 rds flat @ 95lbs
    C. 10 – 6 – 8 (band assist on the last one)

  • Matt M

    A. 185 – Should have gone a bit heavier
    B. 10 rds + 2 cleans as Rx’d
    C) 17-13-12

  • Craig p

    6rds rx’d

  • Sam G

    5/3/1 first week down, and third day on, squats felt heavy.

    empty bar & 135 x10 to warm up

    Power clean 3-3-3 @135, Power cleans felt really really good today, readjustment of my butt made the pulls a lot faster.

    5 @65% 195
    5 @75% 225
    5@ 85% 255, boy that felt heavy.

    assisted exercises

    3 x 10 ring dips.

  • B spears

    A-95 lbs
    B- 7 rds +5 cleans @ 73 lb

  • Jai

    4 rounds plus 3 squat cleans. 53# for squat cleans, 20″ box. Think drinking yesterday and illness earlier this week played a role in this, though I’m pretty weak at anything involving a front squat.

  • Jay

    did 10 100m sprints on track, untimed. about 30 seconds rest between