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

Bye bye 2010. Hello 2011.

Be Well. Be Merry.

Regular schedule resumes Monday 6:30AM.

WOD:
“JT”
21-15-9 reps for time of:
HSPU
Ring Dip
Pushup

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In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

WOD:
1) 500m Row

2) 21-18-15-12-9-6-3
Pullups
100′ Walking Lunge between each set

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

2) Max L-Sit Hold

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WOD:
4 rounds for time of:
10 Squat Snatch, 95/65
20 Wallballs

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WOD:
3 rounds for time of:
10 Deadlifts, 315/205
20 Box Jumps, 24″
40 Double Unders

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Reminder: There is no morning class today, just regular evening classes.

Folks – have a great weekend; we’ll resume our regular schedule as of Monday evening.
Eat, Drink and be Merry!

WOD:
“Nate”
20 minute AMRAP of:
2 Muscle-ups
4 HSPU
8 KB Swings, 2 pood

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In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Folks – holiday schedule as follows.

Friday Dec 24th – Closed
Saturday Dec 25th – Closed
Sunday Dec 26th – Closed
Monday Dec 27th – Open for PM Sessions

Saturday Jan 1st – Closed
Sunday Jan 2nd – Closed

If anybody is frantically in need of a workout during the weekend, email me and I will try to accomodate you. Otherwise have a fantastic Christmas!

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

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WOD:
21-15-9 reps for time of:
Overhead Squats, 135/95
Chest to Bar Pullups

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

2) Tabata Pushups

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

WOD:
400′ Overhead Walking Lunge, 45/25
40 Strict Pullups
80 Abmat Situps
240 Double Unders

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WOD:
1)  Pick a skill and practice for 12 minutes

2) 4 rounds for time of:
12 Push Press, 115/75
12 Ring Dips
24 Abmats

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Folks – I need your thoughts on holiday hours.

1)  Will anybody be looking to work out on the evening of Thursday the 23rd?  (xmas eve eve).

2)  Who is around the week between xmas and new year’s and who will be looking to workout that week (Dec 27th – Dec 31)?

Please post your thoughts to Comments.

WOD:
1) Row 1k

2) 25-20-15-10-5
Wallballs
Box Jumps
Air Squats

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

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WOD:
1) Overhead Squats
15-15-15

2) 3 rounds for reps of:
1 minute KB Swings, 1.5/1
1 minute Burpees
1 minute Rest

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WOD:
9-6-3 reps for time of:
Thrusters, 165/110
Muscle-ups

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

WOD:
“McGhee”
30 minute AMRAP of:
5 Deadlift, 275/185
13 Pushups
9 Box Jumps, 24″

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD:
3 rounds for time of:
7 Split Jerks, 185/125
14 Box Jumps, 30″

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

2) Press
10-10-10-10-10

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WOD:
3 rounds for time of:
400m Run
15 Ring Pullups
15 Clapping Pushups

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WOD:
20 minute AMRAP of:
10 Squat Cleans, 115/75
10 Ring Dips
10 Pistols

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WOD:
1) Deadlift
3-3-3-3-3

2). Max HSPU, 8 minutes

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

WOD:
“Fight Gone Bad”
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

Compare to Here

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WOD:
1)  10 rounds for time of:
3 L-Sit Pullups
5 Strict Pullups
7 Kipping Pullups

2)  Glute Ham Raise, 3x max

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1 down, 149 to Go

WOD:
1)  Thrusters
3-3-3-3-3

2)  Half-Double “Cindy”
10 minute AMRAP of:
10 Pullups
20 Pushups
30 Air Squats

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WOD:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95

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