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

11am-12pm: Trial Session for Newbies
12pm-2pm: Open Gym for Members

WOD:
4 rounds each for time of:
7 Muscle-ups
21 Hang Squat Snatch, 75/55
21 Clapping Pushups
Rest 90 seconds

Post time for each round to Comments.

WOD:
2 rounds for time of:
10 Box Jump, 24″
15 KB Snatch, 1.5pood, left arm
15 KB Snatch, 1.5pood, right arm
20 Knees to Elbow
25 Burpees
50 Double Unders

Post time to Comments.

http://games.crossfit.com

2011 CrossFit Games Open WOD 6:
Against a 7 minute clock, in the following rep scheme, complete as many reps as possible of:

3 Thrusters 100/65
3 Chest to bar Pull-ups
6 Thrusters 100/65
6 C2B Pull-ups
9 Thrusters
9 C2B Pull-ups
12 Thrusters
12 C2B Pull-ups

And so on in this pattern, until time expires.  Post reps to Comments.

WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65

Post time to Comments.

WOD:
1) Weighted Pull-ups
3-3-3-3-3

2) Max Height Box Jump

Post load, height to Comments.

WOD:
“Tabata Something Else”
Pullups
Pushups
Situps
Air Squats

Post total reps to Comments.

11am – 12pm: Trial Session for Newbies
11am – 1pm: Open Gym for Members

WOD:
4 rounds for time of:
6 Wall Climbs
12 Ring Dips
24 Double Unders
36 Air Squats
Then within 5 minutes establish 1 rep max shoulder to overhead.

Post time and load to Comments.

WOD:
15-12-9-6-9-12-15 reps for time of:
Thrusters, 115
KB swings, 2 pood

Post time to Comments.

WOD:
3 rounds for time of:
8 HSPU
24 Sumo-deadlift high-pull, 75/55

Post time to Comments.

WOD:
For time:
750m Row, then
3 rounds of
15 Wallballs
30 Double Unders

Post time to Comments.

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

2) Max L-Sit Hold

Post load, time to Comments.

11am – 12pm: Free Trial Session
12pm – 2pm: Open Gym for Members

WOD:
“Wittman”
7 rounds for time of:
15 Kettlebell swings, 1.5
15 Power cleans, 95
15 Box jumps, 24″

Post time to Comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.   He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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

Post time to Comments.

http://games.crossfit.com

2011 CrossFit Games Open WOD 4:
10 minute AMRAP of:
60 Burpees, w jump over barbell
30 Overhead Squats, 120/90
10 Muscle-ups

Post rounds and reps to Comments.

WOD:
Squat Snatch
3-3-3-3-3-3-3

WOD:
10 rounds for time of:
100′ Overhead Walking Lunge, 45/25
10 Chest to Bar Pullups

Post time to Comments.

WOD:
1)  Press
5-5-3-3-1-1-1

2)  Max Double Unders

Post load, reps to Comments.

11am – Noon: Trial Session for Newbies
Noon – 1pm: Open Gym for Members
1pm: Games WOD 3

WOD:
“Danny”
20 min AMRAP of:
30 Box Jump, 24″
20 Push Press, 115lbs
30 Pull-ups

Post rounds to Comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

WOD:
12 minute AMRAP of:
3 Bar Muscle-ups
12 Pistols
12 SDHP, 75/55

Post rounds to Comments.

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

Post time to Comments.

http://games.crossfit.com

2011 CrossFit Games Open WOD 3:
5 minute AMRAP of:
Squat Clean, 165/110
Jerk, 165/110

Post rounds to Comments.

Reminder:  Bootcamp will also be meeting at the pull-up bars in the Pinetum at 6am.

WOD:
10 OverHead Squats, 135/95
20 Double Unders
8 OHS, 30 DUs
6 OHS, 40 DUs
4 OHS, 50 DUs
2 OHS, 60 DUs

Post time to Comments.

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

2)  Practice Rope Climbs

Post load, thoughts to Comments.

11am – Noon:  Free Trial Session for Newbies
Noon – 2pm:  Open Gym for Members

WOD:
2 rounds for time of:
60 Double Unders
50 Wallball Shots, 20/15
40 SDHP, 75/55
30 KB Swings, 1.5/1
20 Burpees

Post time to Comments.