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

WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power Clean, 135
6 Pushups
9 Air Squats
Rest 1 minute.

Repeat for a total of 5 intervals.  Post rounds per interval and total rounds to Comments.

Blake w a Solid Front Rack

WOD:
3 rounds for time of:
10 HSPU
25 Walking Lunge Steps
Rest 2 minutes, then
3 rounds for time of:
15 Pushups
50 Air Squats
Rest 2 minutes, then
Row 1,000m

Post time for each segment, total time to Comments.

Brad Upside Down

WOD:
“Rahoi”
12 minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95
6 Burpees, over the bar

Perform Competition Style.  Post rounds to Comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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

Post time to Comments.  Compare to HERE.

Holiday Schedule:
Saturday 31st:  10AM, 11AM
Sunday 1st: Closed
Monday:  AM Closed, PM Normal
As of Monday PM we’ll be all back to normal.  All WODs are now in our new spot at 156 East 100th. 

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.  Post time to Comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

AKA the “Filthy Fifty”!  Post time to comments.

WOD:
“Blake”
Four rounds for time of:
100′ Overhead Walking Lunge, 45lb plate
30 Box Jump, 24″
20 Wallballs, 20lb
10 Handstand push-ups

Post time to Comments.  Compare to HERE.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

WOD:
“Hansen”
5 rounds for time of:
30 KB Swings, 2/1.5
30 Burpees
30 GHD sit-ups

Post time to Comments.

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.  Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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:
“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:
“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:
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.

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.

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.

WOD:
“Coe”
10 rounds for time of:
10 Thrusters, 95/65
10 Ring push-ups

Post time to Comments.  Compare to HERE.

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.

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

Post time to Comments.

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:
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:
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:
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:
“Irene”
As a team of two.
3 rounds for time of:
30 Front Squats, 135/95
400m Run, carry 45/25lb plates
30 Burpees, Ground to Overhead w 45/25lb plates
30 Overhead Walking Lunge Steps w 45/25lb plates

Post time to Comments.

WOD:
In Teams of two.  One team member working at a time.
For time:
150 SDHP, 75/55
150 Wall Balls
150 Box Jumps
150 Overhead Squats, 75/55

Post time to Comments.

WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Post time to Comments.

WOD:
400′ Bear Crawl
1 mile Run
50 C2B Pullups
100 Hand Release Pushups
200 Air Squats
1 mile Run

Post time to Comments.

WOD:
“Manion”
7 rounds for time of:
400m Run
29 Back Squats, 135

Post time to Comments.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

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.

September 17 is two months away.  It is time to officially kick off this year’s Fight Gone Bad Fundraiser.  What better way to do so then to throwdown a little FGB for K-Hour.  Last year we raised over $12,000 (!!!!) for the Wounded Warriors Project and the CrossFit Foundation.

Go to fgb6.org, REGISTER, JOIN TEAM METROPOLIS.  Then DONATE and encourage your friends, peers, co-workers and family to donate as well.  Let’s see if we can top $15,000 this year.

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

Post time to Comments.

Reminder:  There is only one K-Hour at 10AM this Saturday due to the Holiday weekend.

WOD:
“Josh”
21 Overhead Squats, 95lb/65lb
42 Pullups
15 OHS
30 Pullups
9 OHS
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.

Khour Crew

WOD:
“Daniel”
50 Pullups
400m Run
21 Thrusters, 95/65
800m Run
21 Thrusters, 95/65
400m Run
50 Pullups

Post time to Comments.

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006 on CrossFit.com

WOD:
10 Hand-stand Push-ups
20 Sumo deadlift high pulls, 95lb
30 Ring dips
40 Pull-ups
50 Double Unders
800m Run
50 Double Unders
40 Pull-ups
30 Ring dips
20 SDHP
10 HSPU

Post time to Comments.

WOD:
7 rounds for time of:
3 Squat Snatch, 135/95
4 Wall Climbs
12 Burpees

Post time to Comments.

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to Comments.

WOD:
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005 on CrossFit.com

WOD:
7 rounds for time of:
5 HSPU
10 Squat Cleans, 115/75
15 Walking Lunge Steps

Post time to Comments.

WOD:
“Bull”
2 rounds for time of:
200 Double Unders
50 OHS, 135
50 Pull-ups
Run 1 Mile

Post time to Comments.  Yep.  We’re Doing This.

WOD:
1 Mile Run
15 OHS, 135/95
30 KB Swings, 2pood/1.5
40 Pushups
50 Air Squats
60 Walking Lunge Steps
90 Double Unders

Post time to Comments.

WOD:
4 rounds each for time of:
7 Muscle-ups
21 Hang Squat Snatch, 75/55
21 Clapping Pushups
Rest 90 seconds

Post time for each round to Comments.

WOD:
4 rounds for time of:
6 Wall Climbs
12 Ring Dips
24 Double Unders
36 Air Squats
Then within 5 minutes establish 1 rep max shoulder to overhead.

Post time and load to Comments.

WOD:
“Wittman”
7 rounds for time of:
15 Kettlebell swings, 1.5
15 Power cleans, 95
15 Box jumps, 24″

Post time to Comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.   He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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.

WOD:
2 rounds for time of:
60 Double Unders
50 Wallball Shots, 20/15
40 SDHP, 75/55
30 KB Swings, 1.5/1
20 Burpees

Post time to Comments.

WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Post time to Comments.

WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w

Post time to Comments.

WOD:
“McCluskey”
Three rounds for time of:
9 Muscle-ups
15 Burpee Pullups
21 Pullups
800m Run

Post time to Comments.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

5 rounds for time of:
8 Strict Pullups
12 Pistols
16 Hang Squat Snatch, 75/55

Post time to Comments.

WOD:
2 rounds for reps of:
Against a 10 minute clock:
Run 1 mile
Max Muscle-ups

Post total Muscle-ups for each round to Comments.

Can’t run that fast?  Run a minimum of 1 mile and perform a minimum of 20 muscle-ups.
Can’t do Muscle-ups?  For today substitute 3 pullups, 3 ring dips for 1 muscle-up.

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

Post time to Comments.