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

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

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

Post load, time to Comments.

11am – Noon: Free Trial for Newbies
12pm – 1pm: Skill Session
1pm – 2pm: Train the trainer
11am – 2pm: Open Gym for Members

WOD:
Against a 7 minute clock:
6 rounds of Cindy then
Max reps Deadlifts, 275/185

2 minutes rest then

Against a 7 minute clock:
6 rounds of Cindy then
Max Double Unders

Post total deadlifts, double unders to Comments.

WOD:
20 minute AMRAP of:
12 SDHP, 75/55
12 Box Jumps
12 Wallballs

Post rounds to Comments.

WOD:
1) Split Jerk
3-3-3-3-3

2) 6 minute AMRAP of:
6 Toes to Bar
6 Burpees

Post load, time to Comments.

WOD:
1) Row 2k

2) Practice Handstands/HSPU/Handwalking

Post time to Comments.

WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
OHS, 115/75
C2B Pullup

Post time to Comments.

WOD:
1)  Good Mornings
5-5-5-5-5

2) 25-20-15-10-5 reps for time of:
Ring Dips
Pistols

Post load, time to Comments.

11am-Noon: Free Trial Session for Newbies
12pm-1pm: Skill Session
1pm-2pm: Train the Trainer
11am-2pm: Open Gym for Members

WOD:
5 rounds for time of:
8 HSPU
12 Thrusters, 115/65
6 L-sit Pullups

Post time to Comments.

WOD:
10 rounds for time of:
10 Deadlifts, 155
15 KB Swings, 2pood

Post time to Comments.

WOD:
500m Row
400′ Farmers Walk, 45lb plate in each hand
60 Burpees

Post time to Comments.

WOD:
3 rounds for time of:
15 Hang power clean, 155/95
5 Muscle-ups

Post time to Comments.

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

Post rounds to Comments.

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

Post total to Comments.

Reminder: There is no 6:30AM session on Monday (holiday). Evening schedule will be normal.

11am: Free Trial Session for Newbies
12pm: Skill Session
1pm: Train the Trainer
11am-2pm: Open Gym for Members

Reminder: There will be no 630am session on Monday(holiday). The evening schedule will be normal.

WOD:
10 rounds for time of:
10 Push Press, 115
10 Burpee lateral jumps
20 Situps
30 second air squat hold at parallel

Post time to Comments.

WOD:
1500m Row
30 Front Squats, 135/95
60 Double Unders
90 Air Squats

Post time to Comments.

WOD:
1) Good Mornings
10-10-10-10-10

2) Not for time:
20 Strict Muscle-ups
20 L-sit Pull-ups
20 Skin the cats
20 Strict toes to bar

Post thoughts to Comments.

WOD:
15 minute AMRAP of:
4 HSPU
8 Deadlift, 275/185
12 Burpee Box Jumps

Post rounds to Comments.

WOD:
3 rounds for time of:
5 Bar Muscle-ups
10 Push Press, 95/65
15 Wallballs
20 KB Swings, 1.5

Post time to Comments.

WOD:
1) Overhead Squat
3-3-3-3-3

2) Max unbroken Ring Dips – 3 attempts

Post load, reps to Comments.

11am:  Free Trial Session for Newbies
Noon:  Skill Session
1PM:  Train the Trainer

11AM-2PM:  Open Gym for Members

WOD:
20 minute AMRAP of:
100′ Bear Crawl
10 Clapping Pushups
25 Air Squats
25 Double Unders

Post rounds to Comments.

WOD:
4 rounds for time of:
7 Jerks, 165
21 Pistols
14 Burpees

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WOD:
1) Establish 1RM Snatch

2) Establish Max Height Box Jump

Post to Comments.

WOD:
3 rounds for time of:
20 Toes to Bar
40 KB Swings, 1.5
80 Double Unders

Post time to Comments.

WOD:
“Diane”
21-15-9 reps for time of:
Deadlift, 225
HSPU

Post time to Comments.

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

Post time to Comments.