Sun 31 Jul 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
3 rounds for time of:
30 Double Unders
10 Overhead Squats, 135/95
10 Handstand Pushups
30 Knees to Elbows
Post time to Comments.
Sat 30 Jul 2011
Posted by elove1 under Open Gym
[13] Comments
11am – 12pm: Free Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Fri 29 Jul 2011
Posted by elove1 under Kryptonite Hour
[34] Comments
WOD:
400′ Bear Crawl
1 mile Run
50 C2B Pullups
100 Hand Release Pushups
200 Air Squats
1 mile Run
Post time to Comments.
Thu 28 Jul 2011
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
1) Weighted Pullups
3-3-3-3-3
2) 2 rounds for reps of:
1 minute Deadlift, 185/125
1 minute Burpees
30 second Rest
Post load, reps to Comments.
Wed 27 Jul 2011
Posted by elove1 under Skills and Drills
[42] Comments
WOD:
800m Run
50 Pushups
60 Wallballs, 20/15
Post time to Comments.
Tue 26 Jul 2011
Posted by elove1 under Skills and Drills
[44] Comments
WOD:
3 rounds for time of:
10 Muscle-ups
40 KB Swings, 2/1.5
Post time to Comments.
Mon 25 Jul 2011
Posted by elove1 under Skills and Drills
[41] Comments
WOD:
10 Thrusters, 135
50 Double Unders
8 Thrusters, 40 Double Unders
6 Thrusters, 30 Double Unders
4 Thrusters, 20 Double Unders
2 Thrusters, 10 Double Unders
Post time to Comments.
Sun 24 Jul 2011
Posted by elove1 under Skills and Drills
[42] Comments
WOD:
10 minute AMRAP of:
10 Hang Cleans, 135/95
10 Toes to Bar
10 Box Jump, 24″
Post rounds to Comments.
Sat 23 Jul 2011
Posted by elove1 under Open Gym
[12] Comments
11am – 12pm: Free Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Sat 23 Jul 2011
Posted by elove1 under Hero, Kryptonite Hour
[27] Comments
WOD:
“Manion”
7 rounds for time of:
400m Run
29 Back Squats, 135
Post time to Comments.
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Thu 21 Jul 2011
Posted by elove1 under Skills and Drills
[19] Comments
WOD:
1) Front Squats
3-3-3-3-3
2) Max Double Unders
Post load, reps to Comments.
Wed 20 Jul 2011
Posted by elove1 under Skills and Drills
[39] Comments
WOD:
2 rounds for time of:
400m Run
30 Sumo-Deadlift High-Pull, 75/55
10 Handstand Pushups
Post time to Comments.
Tue 19 Jul 2011
Posted by elove1 under Skills and Drills
[28] Comments
WOD:
6 rounds for time of:
6 Overhead Squats, 135/95
10 C2B Pullups
Post time to Comments.
Mon 18 Jul 2011
Posted by elove1 under Skills and Drills
[57] Comments
WOD:
8 minute AMRAP of:
8 Shoulder to Overhead, 155/95
40 Air Squats
Performed Competition Style. Post rounds to Comments.
Sun 17 Jul 2011
Posted by elove1 under Skills and Drills
[31] Comments
WOD:
1) Snatch Balance
3-3-3-3-3
2) 5 minute AMRAP of:
25 Walking Lunge Steps
12 Pushups
Post load, time to Comments.
Sat 16 Jul 2011
Posted by elove1 under Open Gym
[14] Comments
11am – 12pm: Free Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Fri 15 Jul 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[27] Comments
WOD:
“Fight Gone Bad”
3 rounds for reps of:
1 minute Wallball
1 minute SDHP 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row (for calories)
1 minute Rest
Post reps to Comments.
September 17 is two months away. It is time to officially kick off this year’s Fight Gone Bad Fundraiser. What better way to do so then to throwdown a little FGB for K-Hour. Last year we raised over $12,000 (!!!!) for the Wounded Warriors Project and the CrossFit Foundation.
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.
Thu 14 Jul 2011
Posted by elove1 under Skills and Drills
[30] Comments
WOD:
750m Row
21 Overhead Squats, 135/95
800m Run
21 Squat Cleans, 135/95
Post time to Comments.
Wed 13 Jul 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
5 rounds for time of:
7 Ring Dips
9 Front Squats, 155/95
Post time to Comments.
Tue 12 Jul 2011
Posted by elove1 under Skills and Drills
[54] Comments
WOD:
7 minute AMRAP of:
7 Ground to Overhead, 115/75
10 Burpees
Competition style. Post rounds to Comments.
Mon 11 Jul 2011
Posted by elove1 under Skills and Drills
[47] Comments
WOD:
5 rounds for time of:
5 HSPU
15 KB Swings, 2/1
30 Double Unders
Post time to Comments.
Sun 10 Jul 2011
Posted by elove1 under Skills and Drills
[42] Comments
WOD:
15 minute AMRAP of:
5 L-Sit Pullups
10 Clapping Pushups
15 Back Squat, 95/65
Post rounds to Comments.
Sat 9 Jul 2011
Posted by elove1 under Open Gym
[17] Comments
11am – 12pm: Free Trial for Newbies
12pm – 2pm: Open Gym for Members
Fri 8 Jul 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[29] Comments
WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs
Post time to Comments.
Fri 8 Jul 2011
Posted by elove1 under Skills and Drills
[22] Comments
WOD:
12 minute AMRAP of:
10 Power cleans, 135/95
12 Pistols
Post rounds to Comments.
Wed 6 Jul 2011
Posted by elove1 under Benchmark, Skills and Drills
[40] Comments
WOD:
“Tabata Something Else”
Tabata:
Pullups
Pushups
Situps
Air Squats
Post total reps to Comments.
Tue 5 Jul 2011
Posted by elove1 under Skills and Drills
[45] Comments
WOD:
21-15-9-15-21 reps for time of:
Push Press, 115/75
Box Jump, 24″
Post time to Comments.
Mon 4 Jul 2011
Posted by elove1 under Skills and Drills
[47] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) 4 rounds for time of:
25 Walking Lunge Steps
11 Burpees
Post load, time to Comments.
Sat 2 Jul 2011
Posted by elove1 under Announcement
[24] Comments
Gym will be shut Sunday and Monday.
Normal schedule will resume Tuesday AM.
Be Safe. Eat. Drink. Be Merry.
Fri 1 Jul 2011
Posted by elove1 under Hero, Kryptonite Hour
[26] Comments
Reminder: There is only one K-Hour at 10AM this Saturday due to the Holiday weekend.
WOD:
“Josh”
21 Overhead Squats, 95lb/65lb
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. This WOD is in his honor.
Post time to Comments.
Khour Crew
