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

WOD:
12 minute AMRAP of:
10 Squat Snatch, 95/65
30 Double Unders
10 Toes to Bar

Post rounds to Comments.

Reminder: Our Holiday Wine Party is this Friday Dec. 3rd. Kick off at 8pm. Wines of the World and Potluck style grub. Of course you could do something else on Friday but it will likely suck in comparison.

Need to get a rough headcount so please post or shoot me an email if you plan to attend. Guests are welcome.

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

2) Tabata Squats

Post load, score to Comments.

11am – 1pm: Open Gym for Members

One Session today at 1030am!

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

Post time to Comments.

We’re shut today folks.

Get some Rest!

Reminder: Only one session today at 800AM – Happy Thanksgiving!

WOD:
2 rounds for time of:
300′ Walking Lunge
25 Ring Dips
35 Burpees
45 Wallball Shots

Post time to Comments.

WOD:
4 rounds for time of:
400m Run
15 Deadlifts, 185/125
15 Knees to Elbows

Post time to Comments.

WOD:
10 Muscle-ups
20 HSPU
30 Front Squats, 135
40 Box Jumps
50 KB Swings, 1.5
60 Double Unders

Post time to Comments.

Ok, gym hours over the Thanksgiving Holiday will look something like the following.  If you have any beef with this please take it out on somebody else.  Or just let me know if you’d like to see something else on the schedule.

Thursday: 8:00am WOD
Friday:  Closed
Saturday:  10:30am WOD
Sunday:  11am-1pm Open Gym

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

2) How many pullups can you do w/ out coming off the bar?

Post load, reps to Comments.

11am – 1pm: Open Gym for Members

WOD:
“Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

Start and finish with 1 mile run, partition the other movements in any order.

Post time to Comments.

Folks – trying to get a sense of demand for the gym across the upcoming Thanksgiving Weekend. If you plan to be around and would like to work out can you please email me and let me know which days you’d be looking to workout on out of Friday, Saturday, Sunday. Gobble Gobble.

WOD:
4 rounds for time of:
9 Push Press, 115
11 Burpees w lateral jump over barbell
13 KB Swings, 2 pood

Post time to Comments.

WOD:
1) Back Squats
3-3-3-1-1-1-1

2) Practice L-Sit Holds/GHD Situps/Toes to Bar

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WOD:
“Fran”
21-15-9 reps for time of:
Thrusters, 95
Pullups

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WOD:
1) Row 3k

2) Practice Handwalking/HSPU/Handstands

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WOD:
“Cindy”
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats

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

Note: Mark your calendars for the Metropolis Holiday Party, Friday December 3rd.

WOD:
“Blake”
Four rounds for time of:
100′ Overhead Walking Lunge, 45
30 Box Jump, 24″
20 Wallballs, 20lb
10 Handstand push-ups

Post time to Comments.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

November Tues 16th at 10AM, we kick off day time classes at Metropolis.  Tuesday and Thursday at 10AM.  Be there or be at your desk job.

WOD:
1) 10 minute AMRAP of:
5 Pullups
10 Power Snatch, 75/55
20 Air Squats

2) Max Double Unders

Post rounds, reps to Comments.

WOD:
3 rounds for reps of:
1 Minute Deadlift, 185/125
1 Minute KB Swings, 1.5/1
1 Minute Push Press, 75/55
1 Minute Knees to Elbows

Post total reps to Comments.

WOD:
21-15-9 reps for time of:
Muscle-up
HSPU

Post time to Comments.

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

2) 100 GHD Situps, not for time

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WOD:
40 Squat Cleans, 135/95
40 Burpee Box Jumps

Partition reps in any order. Post time to Comments.

WOD:
Against a 4 hour running clock:
Run 26.2 miles, then
AMRAP of:
1 Beer
2 Wings
3 Rib Tips

Post rounds to Comments.

Doors open at Noon. Food arrives at 2pm. Enjoy!

WOD:
“34″
3 rounds for time of:
34 OHS 65#
34 Situps
34 SDHP 65#
34 Double Unders
34 Thrusters 65#

Post time to Comments.

WOD:
3 rounds for time of:
15 Deadlifts, 185/135
30 Wallballs

Post time to Comments.

The party is on this Sunday the 7th.   

Doors will open at Noon; beverages will be available. 
Food will arrive at 2pm;  mountains of meat from Brother Jimmy’s.

Come early, stay late.

WOD:
Against a 16 minute clock:
Run 1.5 Miles then,
Max Double Unders

Your Score is your total Double Unders.

WOD:
3 rounds for time of:
21 KB Swings, 2pood
14 Hang Power Cleans, 155/105
7 HSPU

Post time to Comments.

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

Rest precisely 3 minutes between each round. Post time per round and total time to Comments.

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

Post time to Comments.