Wed 31 Aug 2011
Posted by elove1 under Skills and Drills
[25] Comments
WOD:
3 rounds for time of:
21 Push press, 115/75
7 Wall Climb
21 Wallball, 20/15
Post time to Comments.
Folks – gym will be shut on this coming Sunday and Monday for the holiday. Normal schedule to resume Tuesday AM Sept. 6.
Tue 30 Aug 2011
Posted by elove1 under Skills and Drills
[46] Comments
WOD:
750m Row
30 Box Jumps
800m Run
120 Double Unders
Post time to Comments.
Folks – gym will be shut on this coming Sunday and Monday for the holiday. Normal schedule to resume Tuesday AM Sept. 6.
Mon 29 Aug 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
1) Overhead Squat
3-3-3-3-3-3-3
2) Max reps strict pullups without coming off the bar
Post load, reps to Comments.
Sun 28 Aug 2011
Posted by elove1 under Skills and Drills
[43] Comments
WOD:
7 minutes AMRAP of:
15 Hang Power Cleans, 135/95
15 Burpees
Competition style. Post time to Comments.
Sun 28 Aug 2011
Posted by elove1 under Announcement
[2] Comments
Click HERE to see the latest Metropolis Newsletter courtesy of our very own Marilina and her editorial staff!
Sat 27 Aug 2011
Posted by elove1 under Open Gym
[15] Comments
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Be safe tonight folks. Come by the gym or post on Sunday so we all know that we’re all safe!
Sat 27 Aug 2011
Posted by elove1 under Kryptonite Hour
[28] Comments
WOD:
“Irene”
As a team of two.
3 rounds for time of:
30 Front Squats, 135/95
400m Run, carry 45/25lb plates
30 Burpees, Ground to Overhead w 45/25lb plates
30 Overhead Walking Lunge Steps w 45/25lb plates
Post time to Comments.
Thu 25 Aug 2011
Posted by elove1 under Skills and Drills
[24] Comments
WOD:
3 rounds for time of:
7 Deadlifts, 315/205
14 Pistols
21 Double Unders
Post time to Comments.
Wed 24 Aug 2011
Posted by elove1 under Skills and Drills
[38] Comments
WOD:
3 rounds for time of:
25 Wallballs, 20/15
25 SDHP, 75/55
25 Box Jumps, 24/20
25 Burpees
25 KB Swings, 1.5/1
17 minute cut-off. Post time to Comments.
Tue 23 Aug 2011
Posted by elove1 under Skills and Drills
[29] Comments
20 minute AMRAP of:
5 HSPU
10 Back Squat, 135/95
15 Toes to Bar
Post rounds to Comments.
Mon 22 Aug 2011
Posted by elove1 under Skills and Drills
[33] Comments
WOD:
1) Squat Snatch
3-3-3-3-3-3-3
2) Mobility test – squat hold
Post load to Comments.
Sun 21 Aug 2011
Posted by elove1 under Benchmark, Skills and Drills
[41] Comments
WOD:
“Fran”
21-15-9 reps for time of:
Thrusters, 95/65
Pullups
Competition Style. Post time to Comments.
Sat 20 Aug 2011
Posted by elove1 under Open Gym
[8] Comments
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Fri 19 Aug 2011
Posted by elove1 under Off
[7] Comments
The Gym will be Closed this Saturday the 20th. If you’re looking for a WOD, join us at Frank’s Lakehouse for a WOD, BBQ and other extra-curricular activities. If you’ve been living under a rock and didn’t know about the party, see the details under News/Events.
Thu 18 Aug 2011
Posted by elove1 under Skills and Drills
[16] Comments
WOD:
3 rounds for time of:
9 Front Squats, 155/115
12 Clapping Pushups
15 Knees to Elbows
Post time to Comments.
Reminder that the Gym will be Closed this Saturday the 20th. We’re all headed to Frank’s Lakehouse for a WOD, BBQ and other extra-curricular activities. If you’ve been living under a rock and didn’t know about the party, see the details under News/Events or talk to Brooke.
Wed 17 Aug 2011
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
3 rounds for time of:
40 Wallballs, 20/15
20 Pullups
1 min Rest
Each time you rest during Wallballs or come off the Pullup bar perform 5 Burpees.
Post total time to Comments.
Wed 17 Aug 2011
Posted by elove1 under Announcement
[17] Comments
1) The Gym will be Closed this Saturday the 20th. We’re all headed to Frank’s Lakehouse for a WOD, BBQ and other extra-curricular activities. If you’ve been living under a rock and didn’t know about the party, see the details under News/Events or talk to Brooke.
2) Announcing the formation of the Metropolis Endurance Club! Amylynne will be chairing the Club, with the first session kicking off this Sunday Aug 21 at 9am at a location TBD in Central Park. Folks that are looking to add some Endurance work, this is a chance to meet and train with other folks and approach running with a CrossFit mentality. No more long slow distance; intervals, hills, time trials are the new norm. Stay tuned for more details from Amylynne. Anybody else want to start a club? Who knows, I may start a barbell club one of these days.
Tue 16 Aug 2011
Posted by elove1 under Skills and Drills
[35] Comments
WOD:
5,4,3,2,1 reps for load and time of:
Deadlift
Muscle-up
Post load, time to Comments.
Mon 15 Aug 2011
Posted by elove1 under Benchmark, Skills and Drills
[39] Comments
WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65
Post time to Comments.
Sun 14 Aug 2011
Posted by elove1 under Skills and Drills
[25] Comments
WOD:
1) Press
10-10-10-10-10
2) Tabata Squat!
Post load, score to Comments.
Sat 13 Aug 2011
Posted by elove1 under Open Gym
[8] Comments
11am – 12pm: Trial Session for Newbies
12pm – 1pm: Open Gym for Members
Fri 12 Aug 2011
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
In Teams of two. One team member working at a time.
For time:
150 SDHP, 75/55
150 Wall Balls
150 Box Jumps
150 Overhead Squats, 75/55
Post time to Comments.
Thu 11 Aug 2011
Posted by elove1 under Skills and Drills
[16] Comments
WOD:
Against a 12 minute clock:
1 mile Run
50 KB Swings, 2/1.5
Max reps Thrusters, 115/75
Post reps to Comments.
Wed 10 Aug 2011
Posted by elove1 under Skills and Drills
[40] Comments
WOD:
3 rounds for time of:
40 Air Squats
60 Double Unders
10 Shoulder to Overhead, 135/95
Post time to Comments.
Tue 9 Aug 2011
Posted by elove1 under Skills and Drills
[30] Comments
WOD:
8 minute AMRAP of:
5 Squat Snatch, 115/75
12 Box Jumps, 24″
Competition style. Post rounds to Comments.
Mon 8 Aug 2011
Posted by elove1 under Skills and Drills
[40] Comments
WOD:
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10′ target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
This was a Masters event at the 2011 Games. Compare your times to the top Masters Men and Women. Post time to Comments.
Sun 7 Aug 2011
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) 6 minute AMRAP of:
10 Burpees
45 Double Unders
Post load, time to Comments.
Sat 6 Aug 2011
Posted by elove1 under Open Gym
[24] Comments
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Fri 5 Aug 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[22] Comments
WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats
Post time to Comments.
Thu 4 Aug 2011
Posted by elove1 under Benchmark, Skills and Drills
[24] Comments
WOD:
“Elizabeth”
21-15-9 reps for time of:
Squat cleans, 135
Ring Dips
Post time to Comments.
Wed 3 Aug 2011
Posted by elove1 under Benchmark, Skills and Drills
[39] Comments
WOD:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5
12 Pullups
Post time to Comments.
Tue 2 Aug 2011
Posted by elove1 under Benchmark, Skills and Drills
[39] Comments
WOD:
“Jackie”
1000m Row
50 Thrusters, 45
30 Pullups
Post time to Comments.
Mon 1 Aug 2011
Posted by elove1 under Skills and Drills
[45] Comments
WOD:
1) Squat Clean
3-3-2-2-1-1-1
2) Max L-sit Hold
Post load, time to Comments.
