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

WOD:
60 Pullups, C2B
60 Ring Dips
60 K2E
60 Back Squats, 95/65

Post time to Comments.

1) 40 HSPU for time.  Or practice handstands, handwalking.

2) 3 rounds for time of:
25 Box Jumps
25 SDHP (75/55)

Post time to Comments.

Folks, here is the schedule for the rest of the week:
Tuesday:  As per usual
Wednesday:  6:30AM, 5:30PM,6:30PM
Thursday:  6:30AM, 5:30PM, 6:30PM
Friday:  6:30AM
Saturday,Sunday,Monday:  CLOSED
Tuesday:  Closed for the AM, as per usual in the PM

Bold denotes change from normal.  Let me know any questions or concerns.  Happy Labor Day; go do some Labor.

WOD:
1) Back Squat
3-3-3-3-3

2) 25-20-15-10-5 reps for time of:
Wallball
Push Press, 75/55

Post load, time to Comments.

Sunday schedule:
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

50 Burpee Pull-ups
50 Ring Dips
50 Double Unders
800m Run
50 Double Unders
50 Box Jumps
50 Wallballs

30 minute cap.  Post time to Comments.

WOD:
1) 500m Row

2) 4 rounds for time of:
5 Ring Dips
10 Knees to Elbows
15 Front Squats (95/65)
20 Situps

Post time to Comments.

WOD:
1) With a running 12min clock, with only one rep per minute Clean and Jerk as many pounds as possible

2) 3 minutes, as many pullups as possible
1 minute rest
3 minutes, as many double unders as possible

Post total load, reps to Comments.

WOD:
Show up at the Boat House in Central Park at normal WOD hours. I can tell you there will be no swimming or horseback riding involved. It’s highly likely that we’ll do some running. Don’t worry, it will be fun.

WOD:
1) Thrusters
5-5-3-3-1-1-1

2) 10 min AMRAP of:
10 Burpees
10 Toes to Bar
10 Box Jumps

Post load, rounds to Comments.

Reminder:  All WOD’s on Wednesday (tomorrow) meet in Central Park at the Boat House.  Do not go to the gym, go directly to the Park!

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

2) Tabata SDHP (75/55), Pushup (release hands on ground)

Post load, reps to Comments.

Announcement:  All of Wednesday’s WODs will meet in the Park at the Boat House.  Go directly to the park, do not go to the gym on Wednesday.

Sunday Schedule;
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

Announcement: This Wednesday Aug 25th, all WODs will take place in Central Park. Meet at the Boat House. Enter the park on the east side at 72nd street and follow the road north about 2 minutes to the Boat House.

WOD:
Back Squat 6,000lbs
50 Air Squats
50 Double Unders
Shoulder 2 Overhead 6,000lbs
50 Wallballs
50 Double Unders
Run 800m

Post time to Comments.  Same barbell for both lifts.  Use any combination of load x rep to achieve 6,000lbs (1 rep x 6k, 60 reps x 100lb etc.).

WOD:
1) Practice something you suck at for 15 minutes

2) 10,9,8,7,6,5,4,3,2,1 reps for time of:
Overhead Squat, 115/75
Chest to Bar Pullups

Post skill, time to Comments.

WOD:
3 rounds for time of:
8 Deadlifts, 185/115
4 Cleans, 185/115
4 Muscle-ups

Use the same barbell for DLs and Cleans.  Post time to Comments.

WOD:
“Coe”
10 rounds for time of:
10 Thrusters, 95/65
10 Ring push-ups

Post time to Comments.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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

2) 4 rounds for time of:
100′ Overhead Walking Lunge 45/25
20 KB Swings, 2 pood
60 Double Unders
16 minute time cap.

Post load, time to Comments.

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

2) 12 min AMRAP of:
100′ Burpee broad jump
9 Ring Dips
27 Air Squats

Post load, rounds to Comments.

Sunday Schedule:
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

WOD:
7 rounds for time of:
7 Power Snatch 95/65
7 Toes to Bar
7 Front Squats 95/65
7 Burpees

Post time to Comments.

http://www.fgb5.org/

All right peeps – its official we are doing this year’s FGB fundraiser on Saturday Sept 25th. All across the globe other affiliates will be doing the same thing on the same date. What you need to do:

1) Post and email me that you will participate on Sept. 25. It will be a classic Fight Gone Bad throwdown during KHour.
2) Go to http://www.fgb5.org/ and REGISTER. Put your details in and then JOIN A TEAM. Search for Metropolis, and join up. Fill out a few simple fields, including your name, and personal goals and your on the Team.
3) Go to http://www.fgb5.org/and click on DONATE. Username Metropolis to find our affiliate then donate some moolah under our name. I set a modest goal to raise $1500 as an affiliate. I started with $100 myself.
4) Tell friends and family and encourage them to DONATE. Have them go online and donate to your cause.  Its easy to do, just send out a link to your fundraising page and folks will donate online.  They will donate on your page, which will then total up under our team Metropolis.
5) Show up on Sept. 25th and bust your ass in honor of a good cause.

WOD:
1) Practice Handstands/HSPU/Parallete HSPU/Hand walking for 15min

2) 3 rounds for time of:
15 SDHP (95/65)
15 Push Press (95/65)
400m Run

Use the same barbell/load for SDHP and PPress.  Post load, time to Comments.

WOD
1) Squat Snatch
3-3-3-3-3

2) 5 rounds for time of:
5 Squat Snatch, 135lb/105
10 C2B Pullups

Use the 5 sets of 3 Snatch as skill work/warm-up to get dialed in for the WOD.  Post load, time to Comments.

WOD:
3 rounds for time of:
30 KB Swings
30 KB Clean and Press, right arm
30 KB Clean and Press, left arm
between each movement, perform 50′ walking lunge carrying your KB

Post load, time to Comments.

WOD:
1) Press
5-5-5-5-5

2) Tabata Squats

Post load, reps to Comments.

WOD:
1) 1000m Row

2) “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Situps

Post time to Comments.

11AM-1PM:  Open Gym for Members

WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.

Record total time, time per round.

WOD:
1) “Jackie”
1000m Row
50 Thrusters, 45lb
30 Pullups

2) Establish Max Height Box Jump (do this while waiting to get on the rower to start Jackie)

Post time, height to Comments.

Dave_Brian_Jackie

WOD:
1) “Mary”
20 minute AMRAP of:
5 HSPU
10 Pistols
15 Pullups

2)Max consecutive Double Unders, best of 5 attempts

Post rounds, reps to Comments.

WOD:
1) 1RM C&J, best of 3 attempts

2) “Elizabeth”
21-15-9 reps for time of:
Squat Cleans, 135m/95w
Ring Dips

Post load, time to Comments.

WOD:
1) 1RM Deadlift, best of 3 attempts

2) Max Pullups w/out coming off the bar – best of 3 attempts

Post load, reps to Comments.

WOD:
1) 1RM OHS, best of 3 attempts

2) “Nancy”
5 rounds for time of:
15 OHS, 95m/65w
400m Run

Post load, time to Comments.