Sunday Hero Workout

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31

In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (3 slots left 2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

Sunday 090816
Ryan
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008.

Happy (belated) birthdays to John L. and Tim F.!
“I sort of think the six-pack abs obsession got so prissy it stopped being masculine”–on why so many New York hipster dudes have pot bellies
“Fat people are doing it!”
My GPP can beat up your GPP
Running sucks, kind of, Part 1; Part 2

  • http://allisonbojarski.tumblr.com Allison Bojarski

    In re: the burpees in this WOD, check out this info from the CrossFit BrandX forums:

    In case you’re wondering what they mean when they say “Each burpee terminates with a jump one foot above max standing reach”…

    It means that when you jump (at the end of each burpee) with your hands extended above your head, you should touch something that is one foot higher than your hands reach while you are just standing on the ground with extended arms. This is to ensure you jump about a foot off the ground if you can.

    Some of you may find that the pull-up bar will work well for this purposes (depends on your height).
    Scaling options for this WOD, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    The Porch:
    Three rounds for time of:
    7 Muscle-ups
    21 Burpees
    Post time to comments.
    Each burpee terminates with a jump one foot above max standing reach.
    Pack:
    Five rounds for time of:
    5 Seated Muscle-ups
    15 Burpees
    Puppies:
    Three rounds for time of:
    5 Seated or Squat Muscle-ups
    15 Burpees

  • Reagan

    As Rx’d 18:05
    Black Box (171,171)

  • Hari

    35:48
    (68,54), (55, 42), (28,22)
    Time/age = 41.1 sec / year

  • Rickke

    Made up Linda at CF 305 in Miami:
    BW: 142
    subbed
    185# DL
    115# BP
    95# squat cleans
    37:49
    Very slow and a lot harder than I thought it would be, especially at a Miami box with no AC.
    Finisher:
    4 rounds for time
    row 250M
    20 double unders
    8:07

  • Jai

    21 pull-ups (blue band), 21 dips (beige band), 21 burpees. Five rounds. 32:46. I suck at doing lots of burpees, apparently.

  • Davi

    5 rounds
    7 muscle-ups from the small box —-> when am I going to get a MU?
    21 one-legged burpees (R)
    19:45

  • kj

    Don’t remember the time, but just wanted to note that I modified this heavily.
    Each round:
    21 blue band pullups
    21 black band ring dips
    21 push ups
    21 squats
    Not a lot of fun.

  • Tim

    ~15 mins I forgot to write it down
    only did the muscle ups from the knees though, still working on it

  • jim

    12:40… wrapped wrists with clear packing tape… wierd.