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

WOD:
“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

Post time to Comments.  Competition style.  12 minute time cap.

WOD:
1) Overhead Squat
5-5-3-3-1-1-1

2) Accumulate 125 GHD Sit-ups

Post load to Comments.

Gym will be closed Sunday and Monday.  Relax.  Be Merry.

Live action resumes Tuesday AM.

WOD:
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005 on CrossFit.com

WOD:
1 mile Run.
800m Run.
800m Run.

Rest as long as needed between runs.  Post time for each test piece to Comments.

Reminder:  Meet at the Pinetum in Central Park at 6:30AM.  THE GYM WILL BE SHUT.  Bootcamp and regular sessions both meet at the park at 6:30am.

WOD:
5 rounds for time of:
5 Deadlift, 315/185
10 Burpees

7 minute cap, performed competition style.

Post time to Comments.

WOD:
4 rounds for time of:
100′ Overhead Walking Lunge, 45/25
20 Clapping Push-ups
15 Box Jumps, 24″

Post time to Comments.

2 Announcements

1) This Friday AM, we will doing a running WOD in Central Park. Bootcamp and Gym Sessions will be combined. THE GYM WILL BE CLOSED. Both gym and bootcamp sessions meet at 6:30AM at the pull-up bars at the Pinetum in Central Park.

2) Memorial Weekend Schedule: Saturday: Normal Hours. Sunday: Closed. Monday: Closed AM, evening TBD

WOD:
“Nicole”
20 minute AMRAP of:
Run 400 meters
Max rep Pull-ups

Post rounds, reps per round to Comments.

WOD:
1) Back Squat
3-3-3-3-3-3-3

2) 4 minute AMRAP of:
12 KB Swings, 1.5/1
12 Toes to Bar

Post load, time to Comments.

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

WOD:
7 rounds for time of:
5 HSPU
10 Squat Cleans, 115/75
15 Walking Lunge Steps

Post time to Comments.

WOD:
3 rounds for time of:
12 Muscle-ups
75 Air Squats

Post time to Comments.

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

Post time to Comments.

Normally, I like to reserve the home page for the WOD, but we have got a bunch of stuff coming up, so figured I’d post here to be sure to get folks attention.

Ok, I’m sure I’ll forget something but:
1) May 21st, 5PM Kinda Memorial Day BBQ – rooftop of Monteray, 175 E 96
2) May 21st, 11:30am @Metropolis, Information Session on upcoming Nutrition Challenge
3) May 22nd, high noon @ Metropolis, chat regarding powerlifting programming
4) May 30th, Nutrition Challenge Begins (ask janitor, ej for details)
5) June 11/12 – Rock Climbing Outing (ask me for details)
6) June 19th, high noon @ Metropolis, chat regarding powerlifting programming
7) Bootcamp is now also in the Evening.  M&F@6AM. W@6:30PM
8 We’ve launched Youth sessions; T&Th at 4:30PM.  Target is Teens and Teams Strength and Conditioning.  Spread the word for us please.
9)  Keep your calendars clear for Columbus Day Weekend (Oct 8th) for Metropolis Fitness and Adventure Retreat to New Hampshire’s White Mountains

WOD:
1) Squat Snatch
5-5-3-3-1-1-1

2) 5 minute AMRAP of:
10 Burpees
30 Double Unders

Post load, rounds to Comments.

Tell Us How You Really Feel Mike

WOD:
21-18-15-12-9-6-3 reps for time of:
SDHP, 75/55
Push Press, 75/55
Ring Dips
Box Jumps, 24″

Post time to Comments.

WOD:
20 minute AMRAP of:
5 C2B Pull-up
10 Wallball shots
15 KB Swings, 1.5/1

Post rounds to Comments.

11am – 12pm:  Free Trial Session for Newbies
11am – 12:30pm:  Open Gym for Members

WOD:
“Bull”
2 rounds for time of:
200 Double Unders
50 OHS, 135
50 Pull-ups
Run 1 Mile

Post time to Comments.  Yep.  We’re Doing This.

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

Post time to Comments.

WOD:
1) Split Jerk
5-5-3-3-1-1-1

2) Max Double Unders

Post load, reps to Comments.

WOD:
60 Chest to Bar Pullups
60 Pushups
60 Knees to Elbows
60 Back Squat, 95/65

Post time to Comments.

WOD:
5 rounds for time of:
5 Front Squats, 185/125
21 Burpees

Post time to Comments.

WOD:
1) Good Mornings
3-3-3-3-3

2) For time:
25 Wall Climbs
75 Wallball shots
Complete in any order; 12 minute cut-off.

Post load, time to Comments.

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

WOD:
1 Mile Run
15 OHS, 135/95
30 KB Swings, 2pood/1.5
40 Pushups
50 Air Squats
60 Walking Lunge Steps
90 Double Unders

Post time to Comments.

WOD:
15 minute AMRAP of:
10 Sumo Deadlift High Pull, 75/55
10 Overhead Squats, 75/55 (same barbell)
10 Box Jumps, 24″
4 Strict Pull-ups

Post rounds to Comments.

WOD:
1) Thrusters
3-3-3-1-1-1

2) “Fran”
21-15-9 reps for time of:
Thrusters, 95/65
Pullups
5 minute cutoff

Post load, time to Comments.

WOD:
3 rounds for time of :
100′ Bear Crawl
30 Double Unders
15 Toes to Bar
5 HSPU

Post time to Comments.

WOD:
8-12-16 reps for time of:
Hang Squat Clean
Push Press
Back Squat, all w one 95/65lb barbell
Plus 3 burpees on the minute each minute.

Post time to Comments.

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

Post total to Comments.