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

WOD:
5 rounds for time of:
10 Wall Climbs
10 Toes to Bar
20 Box Jumps, 24″

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WOD:
12 minute AMRAP of:
7 Chest to Bar Pullups
7 KB Snatch, each arm, 1.5/1

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

5 rounds for time of:
8 Strict Pullups
12 Pistols
16 Hang Squat Snatch, 75/55

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

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

2) Accumulate 150 GHD Situps

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

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WOD:
16 minute AMRAP of:
12 SDHP, 75/55
12 Ring Pushups
24 Wallballs

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WOD:
1) Weighted Pullups
3-3-3-3-3

2) Tabata Squats

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Reminder: There will be no AM class for the holiday. PM schedule is normal.

11am-Noon: Free Trial Session for Newbies
1pm-2pm: Row Session w Big Dan and Emma
11am-2pm: Open Gym for Members

Reminder: There will be no AM class Monday for the holiday. The PM schedule will be normal.

WOD:
2 rounds for reps of:
Against a 10 minute clock:
Run 1 mile
Max Muscle-ups

Post total Muscle-ups for each round to Comments.

Can’t run that fast?  Run a minimum of 1 mile and perform a minimum of 20 muscle-ups.
Can’t do Muscle-ups?  For today substitute 3 pullups, 3 ring dips for 1 muscle-up.

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

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WOD:
“JT”

21-15-9 reps for time of:
HSPU
Ring Dips
Pushups

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WOD:
1) 500m Row

2) Death by pullups:  Against a running clock, perform 1 pullup in minute 1, 2 pullups in minute 2 and so on for as long as you are able.

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

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WOD:
4 rounds for time of:
12 Push Press, 115/75
40 Air Squats

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

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

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WOD:
3 rounds for reps of:
1 min Burpee Pullups
1 min Box Jump, 30″
1 min Wallballs
1 min KB Swings, 1.5
1 min Rest

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WOD:
5 rounds for time of:
20 Ground to overhead, 45#/25# plate
100′ Overhead Walking Lunge, 45/25
12 Ring Dips

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WOD:
20 minute AMRAP of:
4 HSPU
10 Deadlifts, 225/135
10 K2E

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WOD:
1)  Thrusters
3-3-3-3-3

2) Max L-Sit Hold, best of 5 attempts

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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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11AM – Noon:  Free Trial Session for Newbies
12PM – 1PM:  Skill Session
1PM – 2PM:  Train the Trainer
12PM – 2PM:  Open Gym for Members

WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.

Record total time, time per round.

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

2) How many HSPU can you do without coming down off the wall?  Or, how long can you hold a handstand?

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

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WOD:
4 rounds for time of:
10 Power Snatch, 95/65
30 Double Unders
10 Toes to Bar

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WOD:
21 Front Squats, 115/75
3 Pullups
18 Front Squats
6 Pullups
15 Front Squats
9 Pullups
12 Front Squats
12 Pullups
9 Front Squats
15 Pullups
6 Front Squats
18 Pullups
3 Front Squats
21 Pullups

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