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

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

WOD:
4 rounds for time of:
150′ Bear Crawl
10 Toes to Bar 
20 Pistols 
30 Double Unders

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WOD:
3 rounds for time of:
12 Muscle-ups
75 Air Squats

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Gymnast

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

2) For time:
400′ Overhead Walking Lunge, 45/25
Perform 3 burpees everytime you rest the weight

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So far I’ve got the following people signed up.  If you’re not on this list post to comments or email me so I can plan accordingly. 

Higg
Jeff (hopeful)
Ant
Kiley
Dlede
Nick
Dale
Z
Tim
Amy+1

Who Else?!

WOD:
16 minute AMRAP of:
7 Clapping Pushups
14 Box Jumps, 24″
21 KB Swings, 1.5 pood

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WOD:
21-15-9 reps for time of:
Squat Snatch, 95/65
Chest to Bar Pull-up

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

2) L-Sits, max hold

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11am – 1pm:  Open Gym for Members

WOD:
125 Burpees
125 Wallballs
1.25 mile Run

Perform in any order/rep scheme.  Post time, load to Comments.

Mark your calendars for November 7th.  Party will kick off around noon (details TBD).  I need a rough headcount.  Please post or email me if you plan to attend and if you are bringing guests.  Its gonna be fun!

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

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WOD:
“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

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WOD:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5pood
12 Pullups

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WOD:
1) Front Squats
5-5-3-3-1-1-1

2) Practice Handstands, max hold

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Rock Climbing adventure this weekend; Sat or Sun or both. Last call; whose down? Rock Climbing; way cooler than being stuck in the city on a nice fall day. Don’t be shy.

WOD:
12 minute AMRAP of:
5 Deadlifts, 225/135
7 Burpees
9 Pullups

Post rounds to Comments.

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

Sunday Calm

WOD:
5 rounds for time of:
12 Power Cleans
6 Shoulder to Overhead
3 Muscle-ups
135/95lb barbell

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WOD:
21-15-9 reps for time of:
KB Snatch, left-arm
KB Snatch, right-arm
Pullups
1.5 pood

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WOD:
100 Double Unders
1000′ Walking Lunge
100 Double Unders

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WOD:
Tabata
SDHP, 75/55
Pushups

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WOD:
“CrossFit Total”
Back Squat, 1RM
Press, 1RM
Deadlift, 1RM

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WOD:
1)”Karen”
For time:
150 Wallballs

2) Max L-sit holds

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11am-1pm:  Open Gym for Members

WOD:
30 L-Sit Pullups
40 Clapping Pushups
50 Toes to Bar
60 Walking Lunge Steps
70 Box Jumps
80 Double Unders
90 Air Squats

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WOD:
Run 10k

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Reminder: The gym will be shut on Friday; go run!

WOD:
15 minute AMRAP:
10 Knees to Elbows
15 KB Swings
20 Air Squats

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WOD:
10 rounds for time of:
15 Deadlifts, 135/95
30 Double Unders

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WOD:
21-15-9 reps for time of:
Overhead squats
SDHP
Pullups
W 95/65 barbell

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WOD:
1) Press
5-5-3-3-1-1-1-5-10

2) Practice handstands; how long can you hold?

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

WOD:
“Helton”
3 rounds for time of:
800m Run
30 Squat Cleans, 95/65
30 Burpees

Post time to Comments.

Mark your Calendars!  November 7th the bash of the century is coming to Metropolis.  Why?  Its our 1 year anniversary and its the NYC Marathon.  Food and drink and hordes of skinny folks running up 1st Avenue, what could be better.