WOD:
3 rounds each for time of:
100 Air Squats
21 Power Snatch, 95/65
100 Double Unders
60 seconds Rest
Post time to Comments.
Fri 27 Jan 2012
Posted by elove1 under Kryptonite Hour
[2] Comments
WOD:
3 rounds each for time of:
100 Air Squats
21 Power Snatch, 95/65
100 Double Unders
60 seconds Rest
Post time to Comments.
Thu 26 Jan 2012
Posted by elove1 under Skills and Drills
[28] Comments
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.
Wed 25 Jan 2012
Posted by elove1 under Skills and Drills
[52] Comments
Tue 24 Jan 2012
Posted by elove1 under Skills and Drills
[52] Comments
Mon 23 Jan 2012
Posted by elove1 under Skills and Drills
[51] Comments
Sun 22 Jan 2012
Posted by elove1 under Skills and Drills
[50] Comments
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.
Sat 21 Jan 2012
Posted by elove1 under Open Gym
[21] Comments
10am – 11am: Metropolis Competition Team WOD
11am – 12pm: Trial Session for Newbies
12pm – 1pm: Open Gym for Members
Fri 20 Jan 2012
Posted by elove1 under Kryptonite Hour
[39] Comments
WOD:
“Mr. Joshua”
Five rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlift, 250
Post time to Comments. 30 minute cap.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Thu 19 Jan 2012
Posted by elove1 under Skills and Drills
[43] 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.
Thu 19 Jan 2012
Posted by elove1 under Skills and Drills
[11] Comments
Wed 18 Jan 2012
Posted by elove1 under Skills and Drills
[48] Comments
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.
Tue 17 Jan 2012
Posted by elove1 under Skills and Drills
[66] Comments
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.
Mon 16 Jan 2012
Posted by elove1 under Skills and Drills
[66] Comments
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.
Sun 15 Jan 2012
Posted by elove1 under Skills and Drills
[44] 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.
Sun 15 Jan 2012
Posted by elove1 under Open Gym
[19] Comments
10am – 11am: Metropolis Competition Team WOD
11am – 12pm: Trial Session for Newbies
12pm – 1pm: Open Gym for Members
12pm – 1pm: Nutrition Challenge Kick-off; info session and “weigh-in”
*Nutrition Challenge Starts this weekend!*
Info Session Sunday the 15th at 12pm at Metropolis. Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details. And take this SURVEY.
Sat 14 Jan 2012
Posted by elove1 under Benchmark, Skills and Drills
[24] Comments
WOD:
“Fight Gone Bad”
3 rounds for reps of:
1 minute Wallball
1 minute SDHP 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row (for calories)
1 minute Rest
Post reps to Comments. Compare to HERE.
*Nutrition Challenge Starts this weekend!*
FGB on Saturday is our Benchmark for the Nutrition challenge. Also, Info Session/Nutrition Seminar on Sunday 15th at 12pm at Metropolis. Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details. And take this SURVEY
Thu 12 Jan 2012
Posted by elove1 under Skills and Drills
[28] 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.
Wed 11 Jan 2012
Posted by elove1 under Skills and Drills
[46] 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
Tue 10 Jan 2012
Posted by elove1 under Skills and Drills
[33] Comments
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
Mon 9 Jan 2012
Posted by elove1 under Skills and Drills
[47] Comments
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.
Sun 8 Jan 2012
Posted by elove1 under Skills and Drills
[43] Comments
WOD:
1) Squat Snatch
2-2-2-2-2-2
2) 3 rounds:
60 seconds Hollow Rocks
30 seconds Rest
Post load, thoughts to Comments.
Sun 8 Jan 2012
Posted by elove1 under Open Gym
[19] Comments
10am – 11am: Metropolis Competition Team WOD
11am – 12pm: Trial Session for Newbies
12pm – 1pm: Open Gym for Members
Sat 7 Jan 2012
Posted by elove1 under Benchmark, Kryptonite Hour
[40] Comments
WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs
Post time to Comments. Compare to HERE.
Thu 5 Jan 2012
Posted by elove1 under Skills and Drills
[46] Comments
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.
Wed 4 Jan 2012
Posted by elove1 under Benchmark, Skills and Drills
[32] Comments
WOD:
1) Push Press
5-5-3-3-1-1-1
2) 5 minute AMRAP of:
12 Pistols
24 Double Unders
Post load, rounds to Comments.
Reminder: CrossFit Metropolis Kids kicks off today at 4:15pm! Here’s to the Future of Fitness.
Tue 3 Jan 2012
Posted by elove1 under Skills and Drills
[48] Comments
WOD:
3 rounds for time of:
21 GHD Situps
6 Squat Cleans, 175/115
15 Pushups
Post time to Comments.
Mon 2 Jan 2012
Posted by elove1 under Benchmark, Skills and Drills
[56] Comments
WOD:
1) Overhead Squat
5-5-3-3-1-1-1
2) For time:
60 Burpees
Post load, time to Comments.
Sun 1 Jan 2012
Posted by elove1 under Skills and Drills
[30] 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.
Sat 31 Dec 2011
Posted by elove1 under Announcement
[13] Comments
Happy and healthy New Years to you and yours. We will all do big things in 2012! Set some goals/priorities, personal and professional. Write them down. Make them happen. Be a better you.
Sunday 1st: Closed
Monday: AM Closed, PM Normal
As of Monday PM we’ll be all back to normal. All WODs are now in our new spot at 156 East 100th.
Fri 30 Dec 2011
Posted by elove1 under Hero, Kryptonite Hour
[32] Comments
Holiday Schedule:
Saturday 31st: 10AM, 11AM
Sunday 1st: Closed
Monday: AM Closed, PM Normal
As of Monday PM we’ll be all back to normal. All WODs are now in our new spot at 156 East 100th.
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it. Post time to Comments.
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
Thu 29 Dec 2011
Posted by elove1 under Skills and Drills
[20] 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.
Thu 29 Dec 2011
Posted by elove1 under Announcement, Skills and Drills
[24] Comments
Moving Day. We will spend the day hauling gear in. We’ll kick off at app. 10am with a UHaul at the autobody shop and do laps until all the gear is moved into our new location. We’ll have one WOD this evening at 6:30PM. Lets run around our new neighborhood.
ALL DAY WOD:
Move In. Stop by anytime to pitch in. Pick either location, you’ll find something useful to do.
6:30PM WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65
Post thoughts, time to Comments.
Tue 27 Dec 2011
Posted by elove1 under Announcement
[26] Comments
We’ll have only one WOD on Wednesday at 6:30PM at the our new location at 156 East 100th. However, we will not be moving gear in on Wednesday; instead we are going to take the day to CLEAN the new space more thoroughly so we can move gear in on Thursday to a nice clean spot.
ALL DAY WOD:
Clean the New Space, stop by anytime to pitch in.
6:30PM WOD at the New Space:
Something diabolical with hill sprints, burpees and mopping. For time of course.
Mon 26 Dec 2011
Posted by elove1 under Bootcamp, Skills and Drills
[17] Comments
We’ll have only TWO WODs Tuesday (6:30AM and 6:30PM), in Central Park. See note below for details.
WOD:
3 rounds for time of:
400m Run
30 Pistols
20 Burpees
10 L-Sit Pullups
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!*
Sun 25 Dec 2011
Posted by elove1 under Skills and Drills
[27] 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!*
Sat 24 Dec 2011
Posted by elove1 under Announcement
[3] Comments
Friends – we’ll be shut all of Sunday the 25th and Monday AM. Stay tuned to the blog; we’ll have an evening WOD in Central Park Monday evening.
Eat. Drink. Be Merry!
Fri 23 Dec 2011
Posted by elove1 under Skills and Drills
[16] Comments
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!*
Fri 23 Dec 2011
Posted by elove1 under Announcement
[9] Comments
Friends – it appears that our long running battle with the City of NY and our loving neighbors has been won decisively by….well, not us. Today some very nice folks from the city arrived with a shiny little “You Can No Longer Lift Weights Here or We Will Arrest You” box wrapped in a tiny little bow with candy cane wrapping paper. Which oddly is exactly what I had asked for this Christmas, along with my two front teeth, less back hair and regular bowel movements. (So far batting 1 for 4).
The good news: we’ve been planning for this and are ready for our move into our new space at 156 East 100th. The bad news: well, we had hoped to have a more seamless transition, with another couple of weeks to get the new space more prepared. But unlike a baby’s bottom, nothing is every really that smooth, so we’re left with a couple days lag time here.
Our big moving day will be this WEDNESDAY the 28th! The next few days will be spent corralling contractors and accelerating the buildout process at the new space. Then its all hands on deck for the biggest WOD Metropolis has ever seen. Move, for Time.
Unfortunately, we truly cannot use our current space, at risk of arrest and fines. (Sounds extreme I know, but who wants to mess with the burly guy who issued us the notice today – answer: Not This Guy!).
This results in the following last minute changes to our Holiday Schedule.
Friday 23rd (today): We are Closed for the rest of the day. Have a drink. Go for a jog. Find a mean looking City Official and give him/her a wedgie. Nah, don’t do that. Turn the other cheek (no mooning) and wish ‘em the best Happy Holiday ever.
Saturday 24th: 10am – Meet in Central Park at the Pinetum (84th and mid-park, NW corner of the Great Lawn, look for the swings and pull-up bars) for some old fashioned Metropolis WOD action. We were born in Central Park. Perhaps we’ll die there too.
Sunday 25th: – Closed
Monday 26th: AM Closed. PM 6:30pm – Pinetum WOD (84th and mid-park, NW corner of the Great Lawn, look for the swings and pull-up bars) in Central Park.
Tuesday 27th: – 6:30AM Pinetum WOD, 6:30pm Pinetum WOD
Wednesday 28th: – Its moving Time. Details TBD, but it will go something like: Big Truck. Stuff into Truck. Move. Repeat. WOD. Beer.
Thursday 29th: – with any luck we’ll get back to a normal schedule.
Stay tuned to the blog for further details.
Happy happy and Merry merry. All best wishes to you and yours. What a year it has been! And in true fashion, we’re going out with a BANG!
Have a great weekend if we don’t see you for our Pinetum WOD Saturday 10am.
Fri 23 Dec 2011
Posted by elove1 under Skills and Drills
[18] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) 3 rounds for reps of:
1 minute Push Press, 75/55
1 minute Knees to Elbows
30 sec Rest
Post load, reps to Comments.
Thu 22 Dec 2011
Posted by elove1 under Announcement
[6] Comments
Friends – a couple of announcements:
*CrossFit Metropolis Kids*
Its official, our CrossFit Kids program will kick-off in 2012! As best as I can tell, there are no other CrossFit Kids program in Manhattan, and we are pleased to be a part of a Fitter Future. Our very own Ashleigh will be leading the way. Please spread the word to your friends and family.
*Holiday Schedule*
Sunday December 25th – CLOSED
Monday December 26th – Closed AM, Normal PM
All else normal.
Wed 21 Dec 2011
Posted by elove1 under Benchmark, Skills and Drills
[43] Comments
Tue 20 Dec 2011
Posted by elove1 under Skills and Drills
[36] Comments
3 rounds for time of:
5 Muscle-ups
10 Deadlifts, 245/165
15 GHD Sit-ups
30 Double Unders
Post time to Comments.
Mon 19 Dec 2011
Posted by elove1 under Skills and Drills
[36] 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.
Mon 19 Dec 2011
Posted by elove1 under Announcement
[2] Comments
Dec 25th – Closed
Dec 26th – AM Closed, PM Normal
All else normal. Simple.
Sun 18 Dec 2011
Posted by elove1 under Skills and Drills
[60] Comments
WOD:
1) Squat Clean
3-3-3-3-3
2) 6 minute AMRAP of:
3 Handstand pushups
18 Walking Lunge Steps
Post load, rounds to Comments.
Sat 17 Dec 2011
Posted by elove1 under Open Gym
[20] Comments
10am – 11am: Metropolis Competition Team WOD 1
11am – 12pm: Trial Session for Newbies
12pm – 1pm: Open Gym for Members
1pm – 2pm: Metropolis Competition Team WOD 2
Fri 16 Dec 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[37] Comments
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
AKA the “Filthy Fifty”! Post time to comments.
Fri 16 Dec 2011
Posted by elove1 under Skills and Drills
[23] Comments
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.
Wed 14 Dec 2011
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
1) Split Jerk
1-1-1-1-1-1-1
2) 5 rounds of:
Hollow rocks, 30 seconds on, 20 seconds off
Abmat Situps, 30 seconds on, 20 seconds off
Post load to Comments.
Tue 13 Dec 2011
Posted by elove1 under Benchmark, Skills and Drills
[43] Comments