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

6:30am & 6:30pm: Regular WOD.
7pm: Recovery/Mobility WOD.

WOD:
“Isabel”
For time:
30 Snatch (power or squat), 135/95

Metropolis Rock Climbing Outing in October-whose down? Good clean fun for the whole family.

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WOD:
1) 2k Row

2) Practice Muscle Ups/Max Consecutive Muscle Ups

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1). REMINDER: on a trial basis we are adding Friday evening WODs. This Friday Oct 1 there will be a regular WOD at 6:30pm followed by a Recovery/Mobility WOD at 7pm. Come to either or both, the main event is the 7pm recovery work.

2). ROCK CLIMBING: I’m organizing some 1 day Rock Climbing Trips to the Gunks in October for the weekends of the 16th/17th and 23rd/24th. If you are interested please email me and list a preferred date and if you would include any guests. I’m anticipating all in costs of app. $225/day inclusive of guides, gear, transport etc. Should be fun. Put your fitness to the test!

WOD:
1) Back Squat
5-5-3-3-1-1-1-5-10

2) Practice Double Unders/Max reps, 3 attempts

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WOD:
7 rounds for time of:
7 Deadlifts, 225/145
7 Ring Dips

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WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats

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Extra Special WOD this Friday Oct. 1 at 6:30pm. Be there or be square.

11am-Noon: Free Intro Session for Newbies
11am-1pm: Open Gym for Members

WOD:
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

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The Big Event is Here! We’ll kick off at 9:30AM. Over the last 2 months we have raised over $12,000! An incredible amount of dough for a good cause. Give yourself a pat on the back; now its time to celebrate!

WOD:
1) User’s Choice;
Either
Press 5-5-5-5-5
Or
Front Squat 5-5-5-5-5

2) Log 90s total L-Sit Hold

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WOD:
2 rounds for reps of:
90s Wallballs, skylight
30s Rest
90s SDHP, 95/65
30s Rest
90s Push Press, 95/65
30s Rest

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WOD:
20 minute AMRAP of:
5 Snatch
10 OHS
15 Box Jumps, 24″
W 95/65lb barbell

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WOD:
4 rounds for time of:
12 SDHP, 95/65
24 Situps
12 Pullups

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WOD:
5 rounds for time of:
5 HSPU
25 Wallballs, to the skylight

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11am-1pm: Open Gym for Members

Reminder: We’ll be running two KHours from now on; 9:30 and 10:30AM.

WOD:
2 rounds for time of:
1 mile Run
30 Back squats, 135/115
60 Double unders

30 minute cut-off. Post time to Comments.

WOD:
12 rounds for time of:
5 Pullups
7 Pushups, hand release
9 K2E
11 Pistols

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WOD:
“Fran”
21-15-9 reps for time of:
Thrusters, 95/65
Pullups
Rest precisely 4 minutes then;
Reverse “Fran”
9-15-21 reps for time of:
Pullups
Thrusters 95/65

25 minute time cap.  Post time to Comments.  May the force be with you.

WOD:
7 rounds for time of:
7 Deadlifts 225/135
7 Box Jumps, 30″
7 Ring Dips

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Schedule Change:  Due to popular demand, there will now (as of Sept. 18, 2010) be two Kryptonite Hour sessions on Saturday.  9:30AM and 10:30AM. 

Fight Gone Bad 5 Sept. 25 @ 9:30AM:  We are fast approaching Fight Gone Bad 5.  The event will kick-off at 9:30AM on Saturday September 25th.  So far we’ve raised almost $8,ooo and we’re the 13th highest affiliate in the world.  If you haven’t signed up all ready, email me for details.  After the event we’ll have a big evening social on Z’s roof deck hosted by Z and DLede.  We’ll be passing the hat for food money (can you say BBQ!!) and BYOB.  Stay tuned for more details.

Health Practitioners:  I’d like to build a database of quality health practitioners; Physical Therapists, Massage Therapists, Sports Med doctors, Chiropractors etc, etc for Metropolis to utilize.  So if any of you have friends or use quality professionals that you would recommend please email me contact info.

WOD:
5 rounds for time of:
10 Hang Power Cleans, 135/115
15 KB Swings, 2pood/1pood
20 Double Unders

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WOD:
1) Back Squat
5-5-5-5-5

2) 25-20-15-10-5 reps for time of:
Push Press, 95/65
Burpees

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Sunday Schedule:
11am – Noon: Free Intro for Newbies
11am – 1pm: Open Gym for Members

WOD:
1200m Run
21 reps of:
Deadlift, 135/95
Squat clean, 135/95
Pullup
800m Run
15 reps of:
DL
SqClean
Pullup
400m Run
9 reps of:
DL
SqClean
Pullup

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WOD:
8 Min AMRAP of:
3 Muscle-ups
12 Box Jumps
2 min Rest
8 Min AMRAP of:
50′ OHLunge, 45/25
7 Ring Dips

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WOD:
20 minute AMRAP of:
5 Thrusters
7 Hang Power Clean
10 SDHP
all with 95/65lb barbell

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WOD:
1000m Row
30 L-Sit Pull-ups
60 Sit-ups
400m Run
30 Front Squats, 115/75
60 Double Unders

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Reminder:  There is no AM session today, only 5:30,7 and 8PM. 

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

2) 3 rounds for time of:
10 Squat Snatch, 95/65
20 Wallballs

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Metropolis will be shut Saturday, Sunday and Monday.  Sessions will resume Tuesday evening at 5:30, 7:00 and 8:00PM.  Please note there will be no Tuesday AM session.  Have a great weekend!

WOD:
1) Press
3-3-3-3-3

2) “Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1
12 Pullups

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WOD:
1) 3 minutes Max Double Unders

2) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats

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