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

WOD:
“Eva”
5 rounds for time of:
800m Run
30 KB Swings, 2 pood
30 Pullups

Post time to Comments.

WOD:
1) Row 2,000m

2) Log 90 total seconds of L-Sit Hold

3) 15 Muscle Ups, 15 HSPU (not for time)

Post 2k time to Comments.  Perform 2 & 3 on your own while the rowers are in use.

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

2) Max Double Unders

Post load, reps to Comments.

WOD:
10,9,8,7,6,5,4,3,2,1
Deadlifts, 225/150
Perform 1 round of “Cindy” after each set of Deads

Post time to Comments.

WOD:
3 rounds for time of:
400m Run
15 Push Press, 95/65
15 Toes to Bar

Post time to Comments.

WOD:
1) Clean and Jerk
3-3-3-3-3

2) 5 minute AMRAP of:
7 Pullups
21 Double Unders

Post load, rounds to Comments.

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

WOD:
1 mile Run
200′ Overhead Walking Lunge 45/25
30 Ring Dips
400′ Bear Crawl
50 Sit-ups
60 KB Swings, 1.5/1

Post time to Comments.

WOD:
15 minute AMRAP of:
8 Ground to Overhead, 115/75
12 Burpees
16 Knees to Elbows

Post time to Comments.

WOD:
1) Weighted Pullups
3-3-3-3-3

2) 25-20-15-10-5
Clapping Pushup
100′ Walking Lunge between each set

Post load, time to Comments.

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

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

WOD:
3 rounds for time of:
10 Thrusters, 115/75
5 Muscle-ups
400m Run

Post time to Comments.

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

2) Max L-sit hold

Post load, time to Comments.

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

WOD:
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.

The Big Event is Here!  Kick-off at 9AM.  Participant heats to be announced.  Prizes to be awarded.  PR’s to be set.  Friends and family welcome.  All your friends cheering you on.  After party on roof deck at 5pm.  Could there be a better way to spend the day?  Me thinks no.

At the last count we’ve raised almost $19,000.  An incredible amount of dough!  Give yourself a pat on the back; now its time to celebrate!

WOD:
600m Row
20 Burpees
30 Knees to Elbows
40 Push Press, 95/65
50 Walking Lunge Steps

Post time to Comments.

WOD:
30-20-10-20-30 reps for time of:
Wallballs, 20/15
SDHP, 75/55
Box Jump, 24/20

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WOD:
3 rounds for time of:
15 Power Snatch, 75/55
75 Double Unders
400m Run

Post time to Comments.

Folks – mark your calendars for our Fall Retreat.  We’ll spend 3 days in central New Hampshire on Newfound Lake in the heart of the White Mountains.

General itinerary; arrive Friday (8th) night.  Depart Monday (10th) afternoon (Columbus Day).

Lodging will be rustic, but not primitive.  Cabins, light, hot water, plumbing, fully functional kitchens.  You can also camp in tents if you prefer.  I for one, will sleep in a tent.  It will get chilly at night.  You’ll need a basic sleeping bag, and regular active/outdoor clothing.  We will be sleeping on the grounds of my old summer camp, check it out here:  http://www.mowglis.org/

You will get to choose how you spend your days.  I will set up some hiking options.  Climbing options.  Water sports options.  And of course, hang at the lake, drink, suntan options.

Anybody is welcome to come.  Bring friends and family.  I am not sure of final costs, but expenses will include cost of food and lodging for 3 nights plus transportation (we’ll rent vans, or come on your own.)  For those of you that want to rock climb, there will be an added expense for climbing guide.

Please post/email me if you are coming and bringing guests.  There is really no reason to miss this.

WOD:
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Jerk 5-5-5-5-5

Post loads to Comments.

Friends – the time is fast approaching.  We’ve raised an incredible $16,200 for this year’s Fight Gone Bad event!  Truly amazing.  40 of you have all signed up and contributed, and every little amount is greatly appreciated.  Extra credit should be heaped upon a handful of folks that have all raised over $1,000 each; Cankles, Miz, DKiley, Lederman, EJ, PJ.  And an extra shout out to Miz for raising over $4,000?!  WOW.  We’ve got a few more days to fundraise and then it is time to CELEBRATE your ACHIEVEMENTS!

Saturday the 17th, starting at 900AM, we’ll throw down FGB style at Metropolis, with food and drink to follow at Amylynnes roof top.  Bring your friends, bring your family.  As a community we should feel very positive and proud of what we’ve accomplished.

PS.  If you have been living under a rock and don’t know what the heck I’m talking about, head on over to the News/Events tab and get all the bloody details.  Get in touch with Brooke and EJ to get signed up for a heat on Saturday.  Do It.

PSS.  If you haven’t donated anything, please consider logging on and donating to Team Metropolis at fgb6.rapidgiving.com.  Every dollar counts.

WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.

Record total time, time per round.

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

WOD:
For time:
1 mile Run
Deadlift 9,000lbs
1 mile Run

Post time, load/rep scheme to Comments.  Achieve 9,000lbs in any weight x rep combination of your choosing.  For example, 225lbs x 40 reps.  Wear a weight vest if you have one.

WOD:
Tabata:
Wallballs, 20/15
Ground to Overhead, 45/25 lb plate
Pushups
SDHP, 75/55

Post total reps to Comments.

WOD:
12 minute AMRAP of:
10 Front Squats, 135/95
15 Ring Dips
20 Walking Lunge Steps

Post rounds to Comments.

WOD:
21-15-9 reps for time of:
Hang Squat Snatch, 75/55
C2B Pullups

Competition style.  Post time to Comments.

WOD:
1) Thrusters
5-5-3-3-1-1-1

2) 4 rounds for reps of:
45 seconds Double Unders
15 seconds Rest

Post load, reps to Comments.

Gym will be closed Sunday and Monday for the Holiday weekend.  Normal schedule will resume on Tuesday AM.

WOD:
4 rounds for reps of:
1 minute Pushup
1 minute SDHP, 95/65
1 minute Box Jump, 30/24
1 minute C2B Pullups
1 minute Air Squats
1 minute Rest

Post total reps to Comments.

Folks – gym will be shut on this coming Sunday and Monday for the holiday.  Normal schedule to resume Tuesday AM Sept. 6.

WOD:
With a continuously running clock, perform 1 pullup and 1 pushup on the first minute, 2 pullups and 2 pushups on the second minute and so on as long as you are able.  As you tap out on one movement, continue on as long as you are able with the remaining movement.

Post results to Comments.