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

Skills work/Warm-up this week:  Overhead Squats, Muscle-Ups

WOD:
Back Squats
1-1-1-1-1-1-1

Folks – please remember that as of Feb 1 everybody will sign a commitment letter and membership fees will be due on the first day of each month moving forward.  Please let me know if you have any questions/concerns.

11AM - Noon Free Intro Session
11AM-1PM Open Gym for Members – make up a missed WOD, work on a Skill.

WOD:
12 minute AMRAP of:
6 Snatch
8 Pullups
12 Double Unders 
3 minute Rest then;

12 minute AMRAP of:
6 Pushups
8 Pistols
12 Situps

Post rounds, load for both AMRAPs to Comments.

Kryptonite Crew

Rest Day

See everybody on Saturday

WOD:
“Elizabeth”
21-15-9 reps of:
Squat Cleans, 135#m, 95#w
Ring Dips

Annie and Greg do “Elizabeth” Video Here

Scale load, sub pushups for ring dips as needed.  Post load, subs, time to Comments.

WOD:
“Tabata Something Else”
8 Tabata Intervals (20s work 10s rest) each of:
Pullups
Pushups
Situps
Squats

Rob Miller Does this WOD Video Here

Post total reps to Comments.

WOD:
5 rounds for time of:
400m Run
10 Thrusters

Post load, time to Comments.

WOD:
100′ Walking Lunge
21 Pullups
100′ Walking Lunge
18 Pullups
100′ Walking Lunge
15 Pullups
100′ Walking Lunge
12 Pullups
100′ Walking Lunge
9 Pullups
100′ Walking Lunge
6 Pullups
100′ Walking Lunge
3 Pullups

Post time to Comments.

Ok folks here are the Details for this weekend’s (Jan 23,24th) CrossFit Epic #1.  5 WODs total; 3 on Saturday (10am,12,1pm) and 2 on Sunday (11am,1pm).  Anybody is welcome to attend.  Everything is scalable.  Just show up.  If the door is locked, ring the buzzer.

Saturday Jan 23rd (3 WODs):
WOD 1 @10AM
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift (275#m,185#w)
Pullups
Double Unders

WOD 2 @ Noon
1RM OHS
Best of 3 attempts

WOD 3 @ 2PM
“Run Angie, Run!”
800m Run
100 Pullups
100 Pushups
100 Situps
100 Air Squats
800m Run

Sunday Jan 24th (2 WODs):
WOD  4 @ 11AM
“Jerking Elizabeth”
21-15-9 reps
Squat Clean and Jerk (135#m,95#w)
Ring Dips

WOD 5 @ 1PM
200′ Overhead Walking Lunge (45/25)
10 Muscle-Ups
50 Wallball Shots
50 K2E
50 Thrusters (65/45)
10 Muscle-Ups
200′ Overhead Walking Lunge

The gym will be open 30minutes before initial WOD each day.  Anybody is welcome to join for as many or as few WODs as you like.  Or just cheer.  This will be informal, fun and social.

If you have any feedback/concerns/suggestions on the WOD please let me know.

Post to Comments.

Rest Day – Enjoy!  Rest up for the Epic

WOD:
4 rounds for time of:
12 Squat Snatch, 95#m,65#w
24 KB Swings, 1.5 pood

Rob Miller Goes for 1Rep Max Snatch Video Here

Scale load as needed.  Post load, time to Comments.

Please check out “Schedule/Rates” tab for new rate structure/commitment info.  Changes go into effect as of Feb. 1.  Essentially, everybody will sign a commitment letter, with rates varying according to level of commitment.  Also, as of Feb. 1, all fees are due paid in full on the 1st day of each month. 

Also, please note we’ve added a Free Intro Session for Newbies on Sundays at 11AM.  Tell your friends.

WOD:
20 minute AMRAP of:
12 Back Squat, body weight
6 Hand Stand Push-ups

Scale load, and sub for HSPU as needed.  Post rounds, subs, load to Comments.

Ok folks here are the Details for this weekend’s (Jan 23,24th) CrossFit Epic #1.  5 WODs total; 3 on Saturday (10am,12,1pm) and 2 on Sunday (11am,1pm).  Anybody is welcome to attend.  Everything is scalable.  Just show up.  

Saturday Jan 23rd (3 WODs):
WOD 1 @10AM
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift (275#m,185#w)
Pullups
Double Unders

WOD 2 @ Noon
1RM OHS
Best of 3 attempts

WOD 3 @ 2PM
“Run Angie, Run!”
800m Run
100 Pullups
100 Pushups
100 Situps
100 Air Squats
800m Run

Sunday Jan 24th (2 WODs):
WOD  4 @ 11AM
“Jerking Elizabeth”
21-15-9 reps
Squat Clean and Jerk (135#m,95#w)
Ring Dips

WOD 5 @ 1PM
200′ Overhead Walking Lunge (45/25)
10 Muscle-Ups
50 Wallball Shots
50 K2E
50 Thrusters (65/45)
10 Muscle-Ups
200′ Overhead Walking Lunge

The gym will be open 30minutes before initial WOD each day.  Anybody is welcome to join for as many or as few WODs as you like.  Or just cheer.  This will be informal, fun and social. 

If you have any feedback/concerns/suggestions on the WOD please let me know. 

Post to Comments.

WOD:
10 Thrusters 135#m, 95#w
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Dutch and Speal do this WOD Video Here

Post load, time to Comments.

The CrossFit Metropolis Epic #1
Reminder:  This coming weekend (January 23,24) we will be hosting the CrossFit Metropolis Epic #1.  The Epic will consist of 4-6 WODs scheduled across the weekend.  Anybody is welcome to join.  Please email if you have questions or would like to attend.  You can come to as few or as many WODs as you like.  Everything will be scalable.  This is meant to be a social and fun challenge for the weekend, not a death march.  Details below: 

What:  The CrossFit Epic; an epic weekend of 4-6 WODs spread across 2 days
Who:  Anybody interested in joining.  Come to watch or join as many WODs as you like.  Participate as much or as little as you like.   
Where:  CF Metropolis
When:  Saturday and Sunday January 23 & 24, exact WOD times TBD
Why:  Because it will be an extraordinary challenge.  It will be fun.  It will replicate the structure of the CrossFit Games and is an excellent training opportunity for anybody going to Sectionals. 
How:  We’ll place a random selection of WODs in a hat.  We’ll set the time that the WOD will begin.  We’ll draw from the hat then 3-2-1-Go

This week’s Skills:  Kipping Pullup
WOD:
5 rounds for time of:
5 Deadlifts
10 Burpees

Compare to November 10.  Post load and time to Comments.

Gym will be open from 11-1 on Sunday for Open Gym.  Make up a WOD you missed, work on a Skill; whatever you like.

WOD:
Superman:
5 rounds for time of:
50 Wallball Shots
25 Pullups

Superboy:
4 rounds for time of:
40 Wallball Shots
20 Pullups

Lois Lane:
3 rounds for time of:
40 Wallball Shots
20 Pullups

Post time to Comments.  30 minute mercy rule in effect.

Rest Day

See everybody on Saturday.

WOD:
3 rounds for time of:
100 ft Overhead Walking Lunge (45#m/25#w)
10 Muscle Ups
10 Hand Stand Pushups
10 V-Ups

We will go through substitutes for all these movements as needed.  Post substitutes and time to Comments.

This week’s Skills:  Kipping Pull-up
WOD:
20 minute AMRAP of:
8 Squat Cleans
12 Kettlebell Swings
16 Double Unders

Post load, rounds to Comments.

This week’s Skills:  Kipping Pull-up
WOD:
“Fran”
21-15-9 reps of
Thrusters 95#m/65#w
Pull-ups

Greg and Annie do Fran

Post time, load to Comments.

WOD:
Push Jerk
3-3-3-3-3

Comparison of the Presses Video Here

Post load to Comments.

Open Gym from 11-1.  Make up a WOD you missed, work on a Skill or do your own thing.

“Barbara”
5 rounds each for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Rest 3 minutes between each round.  Post time for each round to Comments.

Rest Day

Friday is our off day.  See everybody Saturday at 10.

This week’s Skills:  Burgener Warm-Up, Hang Clean
WOD:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5 pood
12 Pullups

Post time to Comments.

This week’s Skills:  Burgener Warm-Up, Hang Cleans
WOD:
5-5-3-3-1-1-1 reps of either
Overhead Squats
or
Snatch

Post lift and load to Comments.

This week’s Skills:  Burgener Warm-up, Hang Cleans
WOD Choose either:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

This week’s Skills:  Burgener Warm-Up, Hang Clean
WOD:
“Angie”
100 Pullups (sub ring rows)
100 Pushups (drop to knees if needed)
100 Abmats
100 Air Squats

Post time and any subs to Comments.  Compare your time to Saturday Nov. 12th, when we last did Angie.

Open Gym from 11AM-1PM on Sunday the 3rd.  Make up a WOD, practice a Skill.  Whatever you like.

WOD:
Superman:
“Eva”
5 rounds for time of:
800m Run
30 KB Swings, 2 Pood
30 Pullups

Superboy:
4 Rounds for time of:
800m Run
20 KB Swings
20 Pullups

Lois Lane:
3 Rounds for time of:
800m Run
15 KB Swings
15 Pullups

Post time and KB load to Comments.  Compare to Nov.14 WOD, “Burping Eva”.