Sunday AMRAP

Sunday 110731

A: Clean 3-3-3

B: WOD (Compare to 100703)

As Many Rounds as Possible in 15 Minutes:
5 Dumbbell Push Jerk 50#/35# (Post Elements: 65#/42# Barbell)
7 Box Jumps 30/24 inches (Post Elements: 24/20 inches)

C: Hip Mobility Work

* * *

Jacinto has made it through to the final day of competition at the CrossFit Games, going in at 7th place for the Men’s Masters 60+ age category! He’ll be competing at 1:40pm (our time), doing this WOD: For time: 
Row 500 meters
, Bike 500 meters, Jug carry across stadium. You can tune in live here.

* * *

We’re lucky at CrossFit NYC to get so many visitors from all around the world. If we only posted pictures of all of our visitors, there would still be several pictures a day on most days. So while we can’t feature everyone, here are a few recent ones…

This couple was visiting from New Zealand for a week and every day they’d be in the morning classes, hitting the WOD hard. Sadly I forgot their names as I was not teaching their classes but they were so sweet and friendly that I asked them for a picture.

We also had visits from Julie (a friend of CFNYC from WAY back) and Amy of CrossFit Performance up in Connecticut. They’re both amazing athletes and it was great to see them perform.

And our last visitor is actually an old member of CFNYC who returned from the wilds of NJ while she’s on summer break from teaching: K.J.! (Also note that K.J. has signed up for FGB6 @ CFNYC–what’s your excuse?)

* * * * *
Here’s what’s on tap for Monday’s WOD classes:

WOD: 2011 CrossFit Games Masters WOD #1

For time:
21 Overhead squats
21 Hand-release push-ups
150 yard Shuttle run*
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

In honor of CrossFit NYC Coach and Masters Competitor Jacinto Bonilla, all Black Box athletes will use the scaling for age 60 and up: 75# for men and 45# for women.

*Shuttle Run will be one length of the Box per 25 yards.


  • kevin p

    We have 50 pound dumbbells)

  • kevin p

    That was a question.

  • Cassie

    LOVED this WOD

    14 rounds (20#, 24 inch box)

    awesome work post-elements crew!

    • Cassie


  • Jai

    Last day to donate to my FGB page for the chance to use me as the weight in a weighted pull up (or similar option). Donate by 9pm. Also, i fyou have suggestions for other little fundraising contests, I’m all ears.

    (I’m usually about 114 pounds, if that affects your decision. I’m also fine with being the weight for a Turkish Get-up. Maybe even wall ball… And I’m open to other suggestions.)

  • Michael C


    14 rnds

  • Richard

    A. 95lbs
    B. 12 rounds at 30lbs

    Nice work everyone!

  • Matt M

    A. 175 – 185 – 195 (2)
    B. 19 rounds as rx’d 45# (there were no 50’s)

    Congrats and Good luck to Jacinto!

  • Sam G

    A, was 5/3/1 Bench Press final day before deload week
    5@ 165
    3@ 185
    10 @ 210

    12 rounds +1 PJ, 30 inch box, 45 lb dumbells, great wod, was running around stealing peoples boxes because there wasent enough 30 inches to go around.

    Go Jacinto, kick some butt!

  • Reece

    12 rounds (30#/24″)

  • Kevin P

    Hi, everyone.! want to give you guys a heads up of a show I am very proud to be acting in. Fantastic cast and crew. Look forward to seeing you there. thanks.


    “Los Embrujados” and “Midnight Mass”


    Written by Mel Nieves
    Directed by Walter J. Hoffman
    Featuring Camilo Almonacid, Arturo Castro, Alicia Fitzgerald, Wynn Hall*, Mike Havok, Gustavo Heredia, Jorge Humberto Hoyos, Flor De Liz Perez*, Kevin Prowse*, Gordon Silva*, Karen Sours, Damian Jermaine Thompson*

    *Courtesy of Actors’ Equity Association

    * * * * *

    AUGUST 11 – 28
    Thursdays – Saturdays at 8 PM
    Saturdays at 2 PM
    Sundays at 3 PM
    Additional performance on Wednesday August 24 at 8 PM

    TICKETS: $15

    CALL: 212.239.6200
    BOX OFFICE: Theatre Row, 410 West 42nd Street (between 9th and 10th Avenues)

    MORE INFO: http://www.applecoretheatercompan​ or

    * * * * *

  • Michael williamson

    The first picture is of Dawn and Fale from New Zealand. Both of them are serious athletes and are great people to be around. We had laughs and maybe some better than average wod performances the mornings they came around.