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

WOD:
4 rounds for time of:
10 Thrusters, 115/75
12 Toes to Bar

Post time to Comments.

Gym Schedule:
Friday:  6:30AM
Saturday:  10:00AM Kryptonite Hour
Sunday:  Closed
Monday:  Closed

Normal schedule will resume Tuesday AM.  Have a happy and safe July 4th weekend!

PS.  Bootcamp is still on in Central Park Friday at 6AM!

WOD:
1) Muscle-ups
10-10-10-10-10

2) 5 minute AMRAP of:
15 Wallballs
15 KB Swings, 1.5/1

Post results to Comments.

WOD:
3 rounds for load and time of:
5 Deadlift
125 Double Unders

Post load, time to Comments.

Ok folks, it is time to get prepared for this year’s Fight Gone Bad throwdown.  Last year we raised over $12,000 (!!!!) for the Wounded Warriors Project and the CrossFit Foundation.

To kick things off, go to fgb6.org, REGISTER, JOIN TEAM METROPOLIS.  Then DONATE and encourage your friends, peers, co-workers and family to donate as well.  Let’s see if we can top $15,000 this year.

WOD:
1 round of “Small”:
Row 1000 meters
50 Burpees
50 Box jumps, 24″
Run 800 meters

Post time to Comments.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

WOD:
4 rounds for load and time of:
5 Jerk
25 Pushups

Post load, time to Comments.

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

Don’t forget our Saturday Afternoon Social at the 79th St. Boat Basin.  Kick-off at 4pm.  Bring friends, the more the merrier.

WOD:
“Daniel”
50 Pullups
400m Run
21 Thrusters, 95/65
800m Run
21 Thrusters, 95/65
400m Run
50 Pullups

Post time to Comments.

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006 on CrossFit.com

WOD:
Against an 8 minute clock:
30 Pullups
60 KB Swings, 1.5/1
Max reps Back Squat, 95/65

Score is number of Back Squats.  Post to Comments.

Workout 1 of the Games Open.
games.crossfit.com

10 minute AMRAP of:
30 Double Unders
15 Power Snatch, 75/55

Competition style.  Post rounds to Comments.

WOD:
4 rounds for time of:
400m Run
10 Deadlift, 225/135

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WOD:
1) Press
10-10-10-10-10

2) “Annie”
50-40-30-20-10 reps for time of:
Double Under
Situp

Post load, time to Comments.

WOD:
12-9-6 reps for time of:
Front Squats, 185/125
Burpee Box Jump, 24″

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11am – 12pm:  Free Trial Session for Newbies
12pm:  Powerlifting Chat – Programming
12pm – 2pm:  Open Gym for Members

Happy Father’s Day!

WOD:
10 Hand-stand Push-ups
20 Sumo deadlift high pulls, 95lb
30 Ring dips
40 Pull-ups
50 Double Unders
800m Run
50 Double Unders
40 Pull-ups
30 Ring dips
20 SDHP
10 HSPU

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) Deadlift
3-3-3-3-3-3-3

2) 5 minute AMRAP of:
25 Double Unders
10 KB Swings, 2/1.5

Post load, rounds to Comments.

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

Post rounds to Comments.

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

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WOD:
1) 7 x Max HSPU

2) 5 minute AMRAP of:
10 Toes to Bar
12 Box Jumps, 24″

Post reps, time to Comments.

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

WOD:
7 rounds for time of:
3 Squat Snatch, 135/95
4 Wall Climbs
12 Burpees

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WOD:
40 SDHP, 75/55
10 Wallball Shots, 20/15
30 SDHP
20 Wallball Shots
20 SDHP
30 Wallball Shots
10 SDHP
40 Wallball Shots

Post time to Comments.

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

2) 2 rounds for reps of:
1 min Push-ups
1 min Sit-ups
1 min Air Squats
30 second Rest

Post load, reps to Comments.

WOD:
1) 500m Row

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

Post time to Comments.

WOD:
10 minute AMRAP of:
10 Back Squat, 135/95
12 Push-ups

Post rounds to Comments.  We’ll do this Competition style.

WOD:
3 rounds for time of:
15 Push Press, 115/75
50 Double Unders
400m Run

Post time to Comments.

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

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to Comments.

WOD:
3 rounds for time of:
30 Hang Squat Snatch, 75/55
30 Box Jump, 24″

Post time to Comments.

WOD:
3 rounds for time of:
50 Air Squats
12 L-Sit Pull-ups
12 HSPU

Post time to Comments.