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

WOD:
1) Push Press
3-3-3-3-3

2) Against a 6 minute clock, accumulate as many seconds of L-Sit hold as possible.  Use p-bars, rings or hang from pull-up bar.

Post load, total seconds to Comments.

WOD:
500m Row
50 Pullups
500m Row
50 Pushups
500m Row
50 Air Squats

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WOD:
10 minute AMRAP of:
10 Front Squats, 135/95
10 Knees to Elbows
10 Box Jumps, 36″, Games standard

Competition Style.  Post rounds to Comments.

WOD:
20 Shoulder to Overhead, 185/125
40 Push-ups, hand release
800m Run

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10am – 11am:  Metropolis Competition Team WOD
11am – 12pm:  Trial Session for Newbies
12pm – 2pm:  Open Gym for Members

WOD:
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225
12 Pull-ups
24 Double-unders

Post time to Comments.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
OHS, 115/75
C2B Pullup

Post time to Comments.  Compare to HERE.

Reminder:  Gym will be shut in the AM, open for 5:30 and 6:30PM.

Folks – gym will be closed today and Friday AM.  Regular schedule to resume Friday at 5:30pm.

Have a great Holiday!

WOD:
7 minute AMRAP of:
10 Deadlift, 225/150
10 Toes to Bar

Performed Competition Style.  Post rounds to Comments.

Holiday Schedule Reminder:
Wednesday 23rd AM – normal
Wednesday 23rd PM – 5:30 and 6:30pm ONLY
Thursday 24th – Closed
Friday 25th AM – Closed
Regular hours resume Friday 25th at 5:30pm.

WOD:
Row 2k

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Holiday Schedule:
Wednesday 23rd AM – normal
Wednesday 23rd PM – 5:30 and 6:30pm ONLY
Thursday 24th – Closed
Friday 25th AM – Closed
Regular hours resume Friday 25th at 5:30pm.

WOD:
10 Thrusters, 135/95
50 Double Unders
8 Thrusters, 135/95
40 Double Unders
6 Thrusters, 135/95
30 Double Unders
4 Thrusters, 135/95
20 Double Unders
2 Thrusters, 135/95
10 Double Unders

Post time to Comments.  Compare to HERE.

Holiday Schedule:
Wednesday 23rd AM – normal
Wednesday 23rd PM – 5:30 and 6:30pm ONLY
Thursday 24th – Closed
Friday 25th AM – Closed
Regular hours resume Friday 25th at 5:30pm.

11am – 12pm:  Trial Session for Newbies
12pm – 1pm:  Metropolis Competition Team WOD
12pm – 2pm:  Open Gym for Members

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.

WOD:
8 minute AMRAP of:
10 Hang Squat Snatch, 75/55
10 Box Jumps

Performed Competition Style.  Post rounds to Comments.

WOD:
1) Back Squat
5-5-5-5-5

2) Max strict pull-ups, best of 3 attempts

Post load, reps to Comments.

WOD:
“Elizabeth”
21-15-9 reps for time of:
Squat cleans, 135
Ring Dips

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WOD:
21-15-9 reps for time of:
Push Press, 135/95
L-Sit Pullups

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

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10am – 11am:  Metropolis Competition Team WOD#1
11am – 12pm:  Trial Session for Newbies
12pm – 2pm:  Open Gym for Members
1pm – 2pm:  Competition Team WOD#2

WOD:
“Nutts”
For Time:
10 HSPU
15 Deadlift, 250
25 Box Jumps, 30″
50 Pull-ups
100 Wallball Shots
200 Double Unders
Run 400m w/ 45lb plate

Post time to Comments.  45 minute time cap.  Thank-you to our Veterans and those that serve.

WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65

Post time to Comments.  Check out video of Coach Brendan doing Nancy w Dave Leys back in the day in Santa Cruz at the original CrossFit, where it all started.  Video HERE.

WOD:
1) Deadlift
3-3-3-3-3

2) 4 minute AMRAP of:
7 Burpees
21 Walking Lunge Steps

Post load, rounds to Comments.

WOD:
“Tabata This”
A full Tabata Interval (20 seconds on, 10 seconds off, repeated 8 times) in turn of:
Row (calories)
Squat
Pullup
Pushup
Sit-up

There is a 1 minute rest between movements.  A total score is determined by adding up the lowest number of reps in any Tabata set for each exercise.

WOD:
8 minute AMRAP of:
7 Squat Cleans, 155/95
21 KB Swings, 1.5/1

Performed Competition Style.  Post rounds to Comments.

WOD:
1) Press
5-5-5-5-5

2) “Annie”
50-40-30-20-10 reps for time of:
Double Under
Situps
10 minute cap.

Post load, time to Comments.

9:30AM Competition Team WOD
11am – 12pm:  Trial Session for Newbies
12pm – TBD:  NYC Marathon/Metropolis 2nd Anniversary Party!!

WOD:
1000m Row
50 Thrusters, 75/55
800m Run
50 SDHP, 75/55

Post time to Comments.

Reminder:  New Saturday Schedule kicks in today; sessions at 9:00AM, 10:00AM, 11:00AM.

Friends – a tremendous amount going on at Metropolis.  Some announcements are in order.  In no particular order:

1)  We have 7 folks running the marathon this weekend!  In case you haven’t been paying attention, we’ll be hosting a mega-marathon party on Sunday.  Food, drink, friends, family.  Muy Bien.  Check out “News/Events” tab for details, courtesy of our Social Chairs, Brooke and Marilina.  Party starts at 12pm.  Make a donation, and or bring food or drink.

2)  The Marathon Party also marks our 2nd Anniversary at Metropolis.  2 years of WODs under our belts.  Awesome.  Sauce.

3)  We’ve added a bunch of new sessions this week.  Be sure to check the Schedule Tab for the latest and greatest.  Expect more sessions as we continue to grow.  Reminder that Saturday will now be 9:00, 10:00 and 11:00AM.

4)  Ok, for the big news.  As many of you know, we’ve been faced with the prospect of having to find a new home for our gym for quite some time.  And I am proud to report that today, after months and months and months of searching, back and forth negotiation, going bald and losing sleep, we’ve finally signed a lease for our next new home.  We will reside at 156 East 100th Street.  Just off the corner of Lex, 4 short blocks from the 96th St. subway stop.  We will be on the ground floor of a single-story building.  Open, column free, industrial space.  Its a great space and perfect for CrossFit!  Our actual move will come sometime in the next 4 – 8 weeks, as I need to have some work done on the space (put in bathrooms, custom pull-up bars, etc. etc.) before we move in.  It will be a good long-term home for us.  Stay tuned for more details; expect a KHour move-fest soon.

5) More news.  We’ve added  a bunch of gear; 10 more rowers, hosts of barbells, power racks, 5 new GHDs.  And we’re adding a new Coach.  Some of you have all ready met Brendan Gilliam, for those of you unfamiliar; Brendan is one of the original CrossFitters.  He trained with Greg Glassman at the original CrossFit box in Santa Cruz CA back in the the mid-2000′s.  Brendan has since opened and successfully operated 2 affiliates in California and Virginia Beach and now is bringing his talents to South Beach, I mean Metropolis.  The details of all of this are evolving as we go, but expect to see Brendan at the gym, providing leadership, experience, high quality training, and becoming a key piece of our growing, thriving community.  Please join me in extending a warm welcome to Brendan.  I think you’ll find his passion and enthusiasm for CrossFit to be infectious.  Entertaining to watch some original CrossFit videos of Brendan and crew at the first CrossFit gym.  HERE.  ANOTHER.  YET ANOTHER.

6)  I’m sure there’s other stuff, but that seems like enough for today!

WOD:
“JT”
21-15-9 reps for time of:
HSPU
Ring Dip
Pushup

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Post time to Comments.  Annie does JT video HERE.

WOD:
21-15-9 reps for time of:
Hang Power Snatch, 115/75
L-Sit Pullup

Post time to Comments.

WOD:
10 Back Squats, 225/150
20 Double Unders
8 Back Squats, 225/150
30 Double Unders
6 Back Squats, 225/150
40 Double Unders
4 Back Squats, 225/150
50 Double Unders
2 Back Squats, 225/150
60 Double Unders

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