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

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

2) 25-20-15-10-5 reps for time of:
Wallball
Push Press, 75/55

Post load, time to Comments.

WOD:
1) With a running 12min clock, with only one rep per minute Clean and Jerk as many pounds as possible

2) 3 minutes, as many pullups as possible
1 minute rest
3 minutes, as many double unders as possible

Post total load, reps to Comments.

WOD:
Show up at the Boat House in Central Park at normal WOD hours. I can tell you there will be no swimming or horseback riding involved. It’s highly likely that we’ll do some running. Don’t worry, it will be fun.

Sunday Schedule;
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

Announcement: This Wednesday Aug 25th, all WODs will take place in Central Park. Meet at the Boat House. Enter the park on the east side at 72nd street and follow the road north about 2 minutes to the Boat House.

WOD:
1) Pressing Snatch Balance
3-3-3-3-3

2) 4 rounds for time of:
100′ Overhead Walking Lunge 45/25
20 KB Swings, 2 pood
60 Double Unders
16 minute time cap.

Post load, time to Comments.

WOD:
1) Front Squats
3-3-3-3-3

2) 12 min AMRAP of:
100′ Burpee broad jump
9 Ring Dips
27 Air Squats

Post load, rounds to Comments.

Ok Folks, the Nutrition Challenge starts today! Post your goals and get jiggy with it. 2 months of monastic discipline starts today.

11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

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

2) “Grace”
For time:
30 Clean and Jerk, 135lb

Post load, time to Comments.