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

WOD:
3 rounds for time of:
40 Double Unders
30 KB Swings, 1.5/1
20 Box Jumps, must step down

Post time to Comments.

WOD:
9 Deadlifts, 315/210
1 Resisted Sprint
15 Burpees over the bar
6 Deadlifts, 315/210
2 Resisted Sprints
12 Burpees over the bar
3 Deadlifts, 315/210
3 Resisted Sprints
9 Burpees over the bar

Competition Style.  Post time to Comments.

WOD:
1000m Row
30 OHS, 135/95
50 Wallball shots 20/14

Post time to Comments.

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

WOD:
3 rounds each for time of:
100 Air Squats
21 Power Snatch, 95/65
100 Double Unders
60 seconds Rest

Post time to Comments.

WOD:
30 minute AMRAP or 10 rounds, whichever comes first of:
16 Pistols
10 HSPUs
10 Burpee Broad Jumps
20 Second L-sit hold

Gymnastics!  Learn to move better.  Post rounds/thoughts to Comments.

WOD:
4 rounds for reps, each round against a 4 minute clock:
400m Run
Max Reps Front Squat, 155/115, taken from the rack

No rest between rounds.  Score is total reps across all four rounds.  Post score to Comments.

AM Run

WOD:
7 minute AMRAP of:
250m Row
25 Push Press, 95/65, 3 burpee penalty each time you drop bar

Competition Style.  Post rounds to Comments.

Val_1st WOD Rx'D!

WOD:
Resting exactly 30 seconds between sets;
Deadlift
20-18-16-14-12-10

Use the same weight for all sets.  Go only as heavy as the rep scheme will allow unbroken sets.

Mike-Deadlift

WOD:
3 rounds for time of:
10 Thrusters, 115/75
15 Burpees
30 KB Swings, 1.5/1

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

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

WOD:
“Mr. Joshua”
Five rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlift, 250

Post time to Comments.  30 minute cap.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD:
21-18-15-12-9-6-3 reps for time of:
KB Swing, 2/1.5
Thruster, 65/45

Post time to Comments.

Planning Ice Climbing Trip in mid-February.  Weekend of 11th or 18th or both.  Day trip to Catskills, potential overnighter.  Option to head to the Whites for anybody super intrepid.

Post or email if you’re interested or have questions.

Look cool like JP and have some fun!

JP Hangin Loose

WOD:
Tabata Row
1 minute Rest
Tabata Pushup
1 minute Rest
Tabata Sit-up
1 minute Rest
Tabata Squat
1 minute Rest

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.  Post Tabata score for each exercise to Comments and total for final score.

WOD:
1) Snatch Balance, Overhead Squat
1+2, 1+2, 1+2, 1+2, 1+2, 1+2, 1+2

2) 4 minute AMRAP of:
18 Walking Lunge Steps
6 Burpees

Post load, rounds to Comments.  Light and proficient at first will lead to heavy and explosive later.

WOD:
3 rounds for time of:
10 Front Squats, 135/95
15 Box Jumps, 24″/18″
20 Pushups
30 Double Unders

Competition Style, 10 minute Cap.  Post time to Comments.

*Due to the MLK Jr Holiday, Monday’s Schedule will be as follows:
Morning:  9:00AM ONLY
Evening:  4:30, 5:30, 6:30, 7:30, 8:30PM 

WOD:
1) Deadlift
5-5-5-5-5

2) Not for time:
21-15-9
GHD Situp
Hip Extension

Post load to Comments.

10am – 11am:  Metropolis Competition Team WOD
11am – 12pm:  Trial Session for Newbies
12pm – 1pm:  Open Gym for Members
12pm – 1pm:  Nutrition Challenge Kick-off; info session and “weigh-in”

*Nutrition Challenge Starts this weekend!*
Info Session Sunday the 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY.

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.  Compare to HERE.

*Nutrition Challenge Starts this weekend!*
FGB on Saturday is our Benchmark for the Nutrition challenge.  Also, Info Session/Nutrition Seminar on Sunday 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY

WOD:
2 rounds for time of:
35 Sit-ups
30 Unbroken Hang Squat Cleans, 95/65, 4 burpee penalty each time you drop the barbell
35 Sit-ups
10 HSPU

Post time to Comments.

WOD:
1)Press
10-10-10-10-10

2) For time, 6 minute time cap:
60 KB Swings, 1.5/1
25 One-arm Overhead Walking Lunge Steps, right arm, 1.5/1
25 One-arm Overhead Walking Lunge Step, left arm, 1.5/1

Post load, time to Comments.  Old school demo VIDEO of Coach Brendan in Santa Cruz

*Nutrition Challenge Starts this weekend Jan 15, 2012!*
Info Session Kicks off on Sunday 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY

WOD:
21-15-9 reps for time of:
SDHP, 135/95
Burpee
Wallball Shot

Post time to Comments.

*Nutrition Challenge Starts this weekend Jan 15, 2012!*
Info Session Kicks off on Sunday 15th at 12pm at Metropolis.  Talk to Jen (jgoldick73 At gmail) or Jansen (mjanssenn at gmail) for details.  And take this SURVEY

WOD:
10, 8, 6, 4, 2 Front Squats, 155/95, clean from ground
20, 30, 40, 50, 60 Double Unders

Performed Competition Style.  10 minute Cap.  Post time to Comments.  Compare to HERE.

WOD:
1) Squat Snatch
2-2-2-2-2-2

2) 3 rounds:
60 seconds Hollow Rocks
30 seconds Rest

Post load, thoughts to Comments.

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

WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs

Post time to Comments.  Compare to HERE.

WOD:
10 rounds for time of:
15 Deadlifts, 135/95
15 Pushups

Post time to Comments.  Heres a VIDEO of our Coach Brendan doing this WOD back in the day at CFHQ in Santa Cruz.

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

2) 5 minute AMRAP of:
12 Pistols
24 Double Unders

Post load, rounds to Comments.

Reminder:  CrossFit Metropolis Kids kicks off today at 4:15pm!  Here’s to the Future of Fitness.

WOD:
3 rounds for time of:
21 GHD Situps
6 Squat Cleans, 175/115
15 Pushups

Post time to Comments.

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

2) For time:
60 Burpees

Post load, time to Comments.

Reminder:  We will be CLOSED for the AM, NORMAL schedule in the PM!  And in case you haven’t noticed, we’ve moved to our new ground floor space at 156 East 100th St.  

WOD:
10 minute AMRAP of:
10 Shoulder to Overhead, 185/125
20 Air Squats
40 Double Unders

Performed Competition Style.  Post rounds to Comments.