Mon 31 Oct 2011
Posted by elove1 under Skills and Drills
[62] Comments
WOD:
3 rounds for time of:
500m Row
50 Pushups
Post time to Comments. 12 minute cap.
November is here! Please pay up. If you want to switch to credit card payment, let me know.
Sun 30 Oct 2011
Posted by elove1 under Skills and Drills
[53] Comments
WOD:
5 rounds for load and time of:
5 Split Jerk
25 GHD Situps
Post load and time to Comments.
Reminder: New Schedule goes into effect today:
Mon-Thurs:
6:30AM, 5:30PM,6:30PM,7:30PM,8:30PM
Friday:
6:30AM, 5:30PM, 6:30PM
Saturday:
9:00AM,10:00AM,11:00AM
Sat 29 Oct 2011
Posted by elove1 under Open Gym
[17] Comments
10AM: Competition Team WOD #1
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
1pm: Competition Team WOD #2
Fri 28 Oct 2011
Posted by elove1 under Hero, Kryptonite Hour
[26] Comments
WOD:
“Danny”
20 min AMRAP of:
30 Box Jump, 24″
20 Push Press, 115lbs
30 Pull-ups
Post rounds to Comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Thu 27 Oct 2011
Posted by elove1 under Skills and Drills
[28] Comments
WOD:
60 Burpees
50 Pullups
40 KB Swings, 1.5/1
30 Wallball Shots
20 Toes to Bar
10 HSPU
Post time to Comments. 20 minute cap.
Wed 26 Oct 2011
Posted by elove1 under Skills and Drills
[40] Comments
WOD:
7 minute AMRAP of:
8 Hang Power Clean, 135/95
12 Pushups
24 Air Squats
Competition Style. Post rounds to Comments. Coach Burgener and Sage show us Hang Power Cleans; video HERE.
Tue 25 Oct 2011
Posted by elove1 under Benchmark, Skills and Drills
[36] Comments
WOD:
1) Overhead Squat
3-3-3-3-3
2) 4 minute AMRAP of:
7 Burpees
21 Walking Lunge Steps
Post load, time to Comments. CrossFit legend Nicole Caroll 15 OHS reps @ bodyweight VIDEO HERE. Stout.
Old School CrossFit Journal article by Glassman on the OHS HERE. Journal subscription required. What? You haven’t signed up for the Journal yet? Don’t be an idiot, do it today. It costs only $25 annually.
Tue 25 Oct 2011
Posted by elove1 under Announcement
[9] Comments
Metropolis is busting at the seams. Evening Sessions and Saturdays are getting jam packed.
In an effort to spread folks out a little more, we’ll try a slightly new schedule.
As of Monday October 31, the schedule will be as follows:
Mon-Thurs:
6:30AM, 5:30PM,6:30PM,7:30PM,8:30PM
Friday:
6:30AM, 5:30PM, 6:30PM
Saturday:
9:00AM,10:00AM,11:00AM
Mon 24 Oct 2011
Posted by elove1 under Benchmark, Skills and Drills
[47] Comments
WOD:
“Fran”
21-15-9 reps for time of:
Thrusters, 95/65
Pullups
Competition Style. Post time to Comments. Compare to HERE.
Sun 23 Oct 2011
Posted by elove1 under Skills and Drills
[36] Comments
1) 500m Row
2) 1RM Weighted Pullup, best of 5 attempts
3) Max Double Unders, best of 5 attempts
Post results to Comments. A day of test pieces. Perform in any order of your choosing.
Sat 22 Oct 2011
Posted by elove1 under Open Gym
[13] Comments
10am – 11am: Competition Team WOD
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Fri 21 Oct 2011
Posted by elove1 under Hero, Kryptonite Hour
[27] Comments
WOD:
“Badger”
3 rounds for time of:
30 Squat clean, 95lbs
30 Pull-ups
Run 800 m
Scale to 3/4 or 1/2 volume as needed. Post time to Comments. Compare to HERE.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Thu 20 Oct 2011
Posted by elove1 under Skills and Drills
[31] Comments
WOD:
21-15-9 reps for time of:
Deadlift, 225/150
Box Jumps, 24″
Burpees
Performed Competition Style. 8 minute time Cap.
Wed 19 Oct 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
1) Front Squat
3-3-3-3-3-3-3
2) Tabata Pullups
Post load, reps to Comments.
Tue 18 Oct 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
10 minute AMRAP of:
8 KB Swings, 2/1.5
12 Toes to Bar
24 Double Unders
Performed Competition Style. Post rounds to Comments.
Mon 17 Oct 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
3 rounds for time:
400m Run
7 Muscle-ups
60 Air Squats
Post time to Comments.
Sun 16 Oct 2011
Posted by elove1 under Hero, Skills and Drills
[52] Comments
WOD:
“Josh”
21 Overhead Squats, 95lb/65lb
42 Pullups
15 OHS, 95/65
30 Pullups
9 OHS, 95/65
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. Compare to HERE.
Sat 15 Oct 2011
Posted by elove1 under Open Gym
[10] Comments
10am – 11am: Competition Team WOD 1
11am – 12pm: Free Trial Session for Newbies
12pm – 2pm: Open Gym for Members
1pm – 2pm: Competition Team WOD 2
Fri 14 Oct 2011
Posted by elove1 under Hero, Kryptonite Hour
[29] Comments
WOD:
“Coe”
10 rounds for time of:
10 Thrusters, 95/65
10 Ring push-ups
Post time to Comments. Compare to HERE.
Thu 13 Oct 2011
Posted by elove1 under Skills and Drills
[26] Comments
WOD:
1) Push Press
5-5-3-3-1-1-1
2) 21-15-9-15-21 reps for time of:
Pushup
KB Swing, 1.5/1
7 minute time cap.
Post load, time to Comments.
Wed 12 Oct 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
3 rounds for time of:
25 Power Snatch, 75/45
25 Wallball Shots, 20/15
Post time to Comments. Compare to HERE.
Tue 11 Oct 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
3 rounds for time of:
6 Bar Muscle-ups
12 Front Squats, 135/95
24 Sit-ups
Performed Competition style. Post time to Comments.
Mon 10 Oct 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
1) Deadlift
3-3-3-3-3
2) 4 minutes AMRAP of:
5 L-Sit Pullups
21 Walking Lunge Steps
Post load, rounds to Comments.
Sun 9 Oct 2011
Posted by elove1 under Benchmark, Skills and Drills
[27] Comments
WOD:
“Mary”
20 minute AMRAP of:
5 HSPU
10 Pistols
15 Pullups
Post rounds to Comments. Compare to HERE.
HOLIDAY SCHEDULE NOTE: Gym will be shut Monday AM, normal schedule Monday PM!
Sat 8 Oct 2011
Posted by elove1 under Open Gym
[18] Comments
11am-12pm: Trial Session for Newbies
12pm-2pm: Open Gym for Members
HOLIDAY SCHEDULE NOTE: Gym will be shut Monday AM, normal schedule Monday PM!
Fri 7 Oct 2011
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
5 rounds for time of:
7 Wall Climbs
14 Overhead Squats, 135/95
21 Burpee Pull-ups
Post time to Comments. 30 minute cut-off.
Thu 6 Oct 2011
Posted by elove1 under Skills and Drills
[24] Comments
WOD:
400m Run
21 Power Snatch, 95/65
400m Run
21 Thrusters, 95/65
400m Run
21 Squat Cleans, 95/65
Post time to Comments.
REMINDER: As of today, there will now be a 6pm Friday Evening Session. Enjoy.
Wed 5 Oct 2011
Posted by elove1 under Skills and Drills
[30] Comments
WOD:
1) Press
5-5-5-5-5
2) 5 minute AMRAP of:
12 Wallballs
25 Double Unders
Post load, rounds to Comments.
Tue 4 Oct 2011
Posted by elove1 under Skills and Drills
[34] Comments
WOD:
60 Chest to Bar Pullups
60 Pushups
60 Knees to Elbows
60 Back Squat, 95/65
Post time to Comments.
Compare your results to HERE.
Tue 4 Oct 2011
Posted by elove1 under Announcement
Comments Off
1) Our Adventure Retreat to the White Mountains is this coming Columbus Day Weekend. There are still a few slots open. Depart Friday evening. Return Monday evening. Hiking, climbing, swimming, chilling by the campfire. Great outdoors. If you haven’t signed up yet and would like to go, please email me.
2) As of this Friday Oct. 7th, we’ll be adding a 6pm WOD!
Mon 3 Oct 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
10 minute AMRAP of:
10 Push Press, 115/75
6 Burpees
10 Box Jumps, 24/20
Performed Competition Style. Post rounds to Comments.
Sun 2 Oct 2011
Posted by elove1 under Skills and Drills
[31] Comments
Sat 1 Oct 2011
Posted by elove1 under Announcement, Open Gym
[30] Comments
10am – 11am: Metropolis Competition Team WOD
11am – 12pm: Trial Session for Newbies
12pm – 2pm: Open Gym for Members
Notes:
1) Competition Team – ready to compete in regional CrossFit events? Get ready for the 2012 Games? Show at 10am.
2) Oct fees are due. We can now take credit cards if you prefer that to cash/check please let me know. One way or the other, show me the money!
3) Those of you attending next weekends Adventure Retreat in the White Mountains, please come by the gym at 12pm for a quick pow wow to make sure we’re all on the same page for the weekends events.
4) As of this Friday Oct 7th, we’ll be adding one evening WOD at 6pm.
