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

WOD:
1)  50′ Overhead Barbell walk for load, 3 attempts

2) 1500m Row
30 Burpee Box Jumps
800m Run
30 Burpee Box Jumps

Post load, time to Comments.

Folks here’s the schedule for the Holiday Weekend.  Let me know any questions or concerns.

Saturday July 3: 9AM Kryptonite Hour (vs. 10AM)
10AM:  Argentina vs. Germany at nearby watering hole

Sunday July 4:  Closed

Monday July 5:  Closed AM, 5:30 and 7:00PM WOD

WOD:
1) Clean and Jerk
1-1-1-1-1-1-1

2) “Grace”
For time:
30 Clean and Jerk, 135lb

Post load, time to Comments.

WOD:
“Jason”
100 Air Squats
5 Muscle ups
75 Air Squats
10 Muscle ups
50 Air Squats
15 Muscle ups
25 Air Squats
20 Muscle ups

Post time to Comments.

WOD:
1) Good Mornings; 5-5-5-5-5

2) 12 min AMRAP of:
50′ Overhead Walking Lunge, 45lb
5 HSPU
10 Box Jumps

Post load, rounds to Comments.

Noon – 2: Open Gym for Members
Noon – 1: Free Intro Session for Newbies
1 – 2: Train the Trainer

WOD:
10 Hand-stand Push-ups
20 Sumo deadlift high pulls, 95lb
30 Ring dips
40 Pull-ups
50 Double Unders
800m Run

50 Double Unders
40 Pull-ups
30 Ring dips
20 SDHP
10 HSPU

Post time to Comments.

Sunday Schedule Change Announcement: Please note we’ll have a slight change in schedule for this Sunday. Gym will be open from Noon – 2PM (vs. 11-1) with Newbie Session at Noon, and Train the Trainer at 1.

KHour Crew_Steamy

REST!

See everybody on Saturday at 10AM.

WOD:
1) Hang Squat Snatch: 3-3-3-3-3

2) Power Jumps (from the knees) for load

3) Max Height Box Jump

Post results to Comments.

WOD:
1) Split Jerk: 3-3-3-3-1-1-1

2) Max Pushups in 8 min

Post load, reps to Comments.

WOD:
1) Row 2,000m

2) Log 90 total seconds of L-Sit Hold

3) 15 Muscle Ups, 15 HSPU (not for time)

Post 2k time to Comments.  Perform 2 & 3 on your own while the rowers are in use.

WOD:
CrossFit Total:
Squat, 1RM
Press, 1RM
Deadlift, 1RM

Post Total (sum of the best of 3 attempts for each lift) to Comments.

11AM-Noon:  Free Intro Session for Newbies
11AM-1PM:  Open Gym for Members
Noon:  Train the Trainer Session

Afternoon:  DEMOLITION DAY!  If anybody feels like ripping stuff down, I could use all the help I can get on getting aggressive with the back wall.

WOD:
30 Thrusters, 135lb
40 Pullups
50 KB Swings, 2 pood
60 Double Unders
5 Burpee penalty if you set the barbell down during Thrusters, come off the pullup bar, set down the KB or the rope stops.

Post time to Comments.

REST!

Get ready for Kryptonite Hour, Saturday at 10AM.

SCHEDULE NOTE:  We’re moving the Sunday Train the Trainer session to Noon (vs. 10AM).

DEMOLITION DAY:  If anybody feels like tearing down stuff, I’d like to get started on the back wall on Sunday.  I am the world’s least handy man, so any tools and help are appreciated.  Cold sodas on me after!

WOD:
1) OHS: 15-15-15

2) 12 minute AMRAP of:
5 Front Squats, 185
10 Chest to Bar pullups
20 Double Unders

Post load, rounds to Comments.

WOD:
1) Push Press; 3-3-3-3-1-1-1

2) 15-12-9-12-15 reps for time of:
Push Press, 95lb
KB Swing, 2 pood
Abmat Situp

Post load, time to Comments.

WOD:
1) 8 minute  – max HSPU

2) “Elizabeth”
21-15-9 reps for time of:
Squat cleans, 135
Ring Dips

Post results to Comments.

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

2) 12 rounds for time of:
5 Pullups
10 Pushups
15 Air Squats

Post load, time to Comments.

Apologies folks but the gym will be shut today.  No Free Newbie Session.

WOD:
7 rounds for time of:
12 Power Snatch, 95lb
12 Toes to Bar
24 Wallball, 20lb

Post load, time to Comments.

REST!

Reminder:  The only session at the gym this weekend is Kryptonite Hour at 10AM on Saturday.  Otherwise the gym is closed this weekend (12th-13th).  No Crash Course, No Newbie Session.

WOD:
1) 1000m Row

2) “Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95lb

Post time to Comments.

There will be no Crash Course this Saturday (June 12) and we will be closed on Sunday June 13.

Kryptonite Hour will happen at 10AM on Saturday for Members.

WOD:
1) Snatch Balance, 3-3-3-3-1-1-1

2) With a running clock, 1 pullup, 1 pushup on the first minute, 2 pullup 2 pushup on the second minute; continue as long as you are able.

Post load, time to Comments.

WOD:
1) 3 rounds for time of:
7 HSPU
14 Ring Dips
14 Deadlifts, 225lb
400m Run

2) Practice Med Ball Cleans

Post load, time to Comments.

WOD:
1) Front Squats, 3-3-3-3-1-1-1

2) 12 minute AMRAP of:
12 Knees to Elbows
24 Double Unders
12 Pistols

Post results to Comments.

10AM – 11AM:  Train the Trainer
11AM – Noon:  Free Intro Session for Newbies
11AM – 1PM Open Gym for Members

WOD:
30 minute AMRAP of:
5 Shoulder to Overhead (press, push press or jerk), 155lb
7 Burpees
9 Box Jumps, 24″

Post rounds to Comments.

REST!

See everybody Saturday.

WOD:
1) Thrusters – 3-3-3-3-3

2) Every 3 minutes for 4 rounds:
50′ Overhead Walking Lunge (45/25)
7 Burpees
Max Air Squats
Number of Air Squats in remaining time each round is your score.

Post load, air squat reps to Comments.

WOD:
1) Squat Snatch, 3-3-3-3-3

2) 3 rounds for time of:
40 KB Swings, 2 pood
25 Box Jumps, 24in

Post load, time to Comments.

1) Sprint the Block x 4  (app. 400m)

2) 8 minutes:
As many Muscle Ups as possible. 

Post results to Comments.