CrossFit Metropolis –> Upper East Side, Manhattan, New York City

WOD:
30 minute AMRAP or 10 rounds, whichever comes first of:
16 Pistols
10 HSPUs
10 Burpee Broad Jumps
20 Second L-sit hold

Gymnastics!  Learn to move better.  Post rounds/thoughts to Comments.

WOD:
4 rounds for reps, each round against a 4 minute clock:
400m Run
Max Reps Front Squat, 155/115, taken from the rack

No rest between rounds.  Score is total reps across all four rounds.  Post score to Comments.

AM Run

WOD:
7 minute AMRAP of:
250m Row
25 Push Press, 95/65, 3 burpee penalty each time you drop bar

Competition Style.  Post rounds to Comments.

Val_1st WOD Rx'D!

WOD:
3 rounds for time of:
10 Thrusters, 115/75
15 Burpees
30 KB Swings, 1.5/1

Competition Style.  12 minute cap.  Post time to Comments.

WOD:
21-18-15-12-9-6-3 reps for time of:
KB Swing, 2/1.5
Thruster, 65/45

Post time to Comments.

Planning Ice Climbing Trip in mid-February.  Weekend of 11th or 18th or both.  Day trip to Catskills, potential overnighter.  Option to head to the Whites for anybody super intrepid.

Post or email if you’re interested or have questions.

Look cool like JP and have some fun!

JP Hangin Loose

WOD:
Tabata Row
1 minute Rest
Tabata Pushup
1 minute Rest
Tabata Sit-up
1 minute Rest
Tabata Squat
1 minute Rest

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.  Post Tabata score for each exercise to Comments and total for final score.

WOD:
1) Snatch Balance, Overhead Squat
1+2, 1+2, 1+2, 1+2, 1+2, 1+2, 1+2

2) 4 minute AMRAP of:
18 Walking Lunge Steps
6 Burpees

Post load, rounds to Comments.  Light and proficient at first will lead to heavy and explosive later.

WOD:
3 rounds for time of:
10 Front Squats, 135/95
15 Box Jumps, 24″/18″
20 Pushups
30 Double Unders

Competition Style, 10 minute Cap.  Post time to Comments.

*Due to the MLK Jr Holiday, Monday’s Schedule will be as follows:
Morning:  9:00AM ONLY
Evening:  4:30, 5:30, 6:30, 7:30, 8:30PM 

WOD:
1) Deadlift
5-5-5-5-5

2) Not for time:
21-15-9
GHD Situp
Hip Extension

Post load to Comments.

WOD:
2 rounds for time of:
35 Sit-ups
30 Unbroken Hang Squat Cleans, 95/65, 4 burpee penalty each time you drop the barbell
35 Sit-ups
10 HSPU

Post time to Comments.

WOD:
1)Press
10-10-10-10-10

2) For time, 6 minute time cap:
60 KB Swings, 1.5/1
25 One-arm Overhead Walking Lunge Steps, right arm, 1.5/1
25 One-arm Overhead Walking Lunge Step, left arm, 1.5/1

Post load, time to Comments.  Old school demo VIDEO of Coach Brendan in Santa Cruz

*Nutrition Challenge Starts this weekend Jan 15, 2012!*
Info Session Kicks off on Sunday 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY

WOD:
21-15-9 reps for time of:
SDHP, 135/95
Burpee
Wallball Shot

Post time to Comments.

*Nutrition Challenge Starts this weekend Jan 15, 2012!*
Info Session Kicks off on Sunday 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY

WOD:
10, 8, 6, 4, 2 Front Squats, 155/95, clean from ground
20, 30, 40, 50, 60 Double Unders

Performed Competition Style.  10 minute Cap.  Post time to Comments.  Compare to HERE.

WOD:
10 rounds for time of:
15 Deadlifts, 135/95
15 Pushups

Post time to Comments.  Heres a VIDEO of our Coach Brendan doing this WOD back in the day at CFHQ in Santa Cruz.

WOD:
3 rounds for time of:
21 GHD Situps
6 Squat Cleans, 175/115
15 Pushups

Post time to Comments.

Reminder:  We will be CLOSED for the AM, NORMAL schedule in the PM!  And in case you haven’t noticed, we’ve moved to our new ground floor space at 156 East 100th St.  

WOD:
10 minute AMRAP of:
10 Shoulder to Overhead, 185/125
20 Air Squats
40 Double Unders

Performed Competition Style.  Post rounds to Comments.

We’ll have only one WOD on Friday at 6:30PM at the our new location at 156 East 100th.  We’ll spend the rest of the day organizing the gear in the new gym.  

All Day WOD:
Set up the new gym.  Swing by anytime.

6:30PM WOD:
4 rounds for time of:
500m Row
15 Thrusters, 95/65

Post time to Comments.

We’ll have only one WOD Monday at 6:30PM, in Central Park.  See note below for details.

WOD:
1 mile Run
40 Pullups
40 Pushups
40 Air Squats
800m Run
30 Pullups
30 Pushups
30 Air Squats
400m Run
20 Pullups
20 Pushups
20 Air Squats

Post time to Comments.

REMINDER:  Please bear with us for the next couple of days while we deal with the logistics of moving into our new space.  In the meantime we will meet at the Pinetum in Central Park for some old school minimalist style WODs.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

PM Bootcamp Crew

WOD:
“DOB”
30 minute AMRAP of:
400m Run
15 Chest to Bar Pullups
20 Burpee Box Jumps
25 Walking Lunge Steps
30′ Handstand walk

Post rounds/partial rounds to Comments.

REMINDER:  Saturday 24th we will meet at the Pinetum in Central Park at 10:00AM.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

3 rounds for time of:
5 Muscle-ups
10 Deadlifts, 245/165
15 GHD Sit-ups
30 Double Unders

Post time to Comments.

WOD:
3 rounds for time of:
10 Overhead Squats, 135/95
30 Wallball shots, 20/15

Performed Competition Style.  10 minute time cap.  Post time to Comments.  Compare to HERE.

WOD:
3 rounds for reps of:
1 minute Sumo-deadlift high-pull, 75/55
1 minute Push press, 75/55
1 minute Strict Pull-ups
1 minute Box Jump, 30″
1 minute rest

Post reps to Comments.