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

WOD:
“Danny”
20 min AMRAP of:
30 Box Jump, 24″
20 Push Press, 115lbs
30 Pull-ups

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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

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

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

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

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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

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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.

WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.

Record total time, time per round.

WOD:
Against a 7 minute clock:
6 rounds of Cindy then
Max reps Deadlifts, 275/185

2 minutes rest then

Against a 7 minute clock:
6 rounds of Cindy then
Max Double Unders

Post total deadlifts, double unders to Comments.

WOD:
5 rounds for time of:
8 HSPU
12 Thrusters, 115/65
6 L-sit Pullups

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WOD:
20 minute AMRAP of:
100′ Bear Crawl
10 Clapping Pushups
25 Air Squats
25 Double Unders

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WOD:
400′ Overhead Walking Lunge, 45/25
40 Strict Pullups
80 Abmat Situps
240 Double Unders

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WOD:
“McGhee”
30 minute AMRAP of:
5 Deadlift, 275/185
13 Pushups
9 Box Jumps, 24″

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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

Compare to Here

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One Session today at 1030am!

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

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WOD:
“Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

Start and finish with 1 mile run, partition the other movements in any order.

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

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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:
“34″
3 rounds for time of:
34 OHS 65#
34 Situps
34 SDHP 65#
34 Double Unders
34 Thrusters 65#

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WOD:
4 rounds for time of:
150′ Bear Crawl
10 Toes to Bar 
20 Pistols 
30 Double Unders

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WOD:
125 Burpees
125 Wallballs
1.25 mile Run

Perform in any order/rep scheme.  Post time, load to Comments.

WOD:
30 L-Sit Pullups
40 Clapping Pushups
50 Toes to Bar
60 Walking Lunge Steps
70 Box Jumps
80 Double Unders
90 Air Squats

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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! We’ll kick off at 9:30AM. Over the last 2 months we have raised over $12,000! An incredible amount of dough for a good cause. Give yourself a pat on the back; now its time to celebrate!

50 Burpee Pull-ups
50 Ring Dips
50 Double Unders
800m Run
50 Double Unders
50 Box Jumps
50 Wallballs

30 minute cap.  Post time to Comments.

WOD:
Back Squat 6,000lbs
50 Air Squats
50 Double Unders
Shoulder 2 Overhead 6,000lbs
50 Wallballs
50 Double Unders
Run 800m

Post time to Comments.  Same barbell for both lifts.  Use any combination of load x rep to achieve 6,000lbs (1 rep x 6k, 60 reps x 100lb etc.).

WOD:
7 rounds for time of:
7 Power Snatch 95/65
7 Toes to Bar
7 Front Squats 95/65
7 Burpees

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WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.

Record total time, time per round.

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

Post time to Comments.

Lauren Towers over Brock

WOD:
“LB”
With 1 barbell, 155m/105w
75 Double Unders
30 Deadlifts
10 Burpees with lateral jump over your barbell
25 Power Cleans
10 Burpees with lateral jump over your barbell
20 Front Squats
10 Burpee/lateral jumps
15 Shoulder to Overhead
10 Burpee/lateral jumps
10 Back Squats
10 Burpee/lateral jumps
75 Double Unders

In honor of LB, our lovely Social Chair.  This is her last KHour before moving to London. 

Post load, time to Comments.

Hopper Challenge!

The workout will be made up on the spot.  Participants will put a series of skills and drills into a hat and we’ll pull random tasks out and the WOD will be born.

WOD:
“Fight Gone Bad”
3 rounds for reps of the following:
1 minute Wallballs, 20lb
1 minute SDHP, 75lbs
1 minute Box Jump, 20″
1 minute Push Press, 75lbs
1 minute Row for Calories
1 minute Rest

Post total reps to Comments.

WOD:
“Murph”
1 mile Run
100 Pullups
200 Pushups
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.

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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

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Sunday Schedule Change Announcement: Please note we’ll have a slight change in schedule for this Sunday. Gym will be open from Noon – 2PM (vs. 11-1) with Newbie Session at Noon, and Train the Trainer at 1.

KHour Crew_Steamy

WOD:
30 Thrusters, 135lb
40 Pullups
50 KB Swings, 2 pood
60 Double Unders
5 Burpee penalty if you set the barbell down during Thrusters, come off the pullup bar, set down the KB or the rope stops.

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WOD:
7 rounds for time of:
12 Power Snatch, 95lb
12 Toes to Bar
24 Wallball, 20lb

Post load, time to Comments.

WOD:
30 minute AMRAP of:
5 Shoulder to Overhead (press, push press or jerk), 155lb
7 Burpees
9 Box Jumps, 24″

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WOD:
“Angie” in reverse
For time:
100 Air Squats
100 Situps
100 Pushups
100 Pullups

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WOD:
800m Run
10 Pullups
20 Wallballs
30 Box Jumps
40 Burpees
30 Box Jumps
20 Wallballs
10 Pullups
800m Run

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

Compare to Here.

50 minute cut-off.  Post time to Comments.

Hass, Why the Sad Face?

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:
30 KB Swings, 2 pood
10 Handstand Pushups
15 Clean and Jerk, 155lb
5 Box Jump, 24″
10 Clean and Jerk
10 Box Jump
5 Clean and Jerk
15 Box Jump
10 Handstand Pushups
30 KB Swings

Scale load as appropriate.  Post load, time, subs to Comments.

“Barbara”
5 rounds each for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Rest 3 minutes between each round.  Post time for each round and total time to Comments.

Raise Your Hand if You're Sure

WOD:
50 Burpee Pullups
50 Air Squats
50 Clapping Pushups
500′ Overhead Walking Lunge (45/25)

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The Kryptonite Crew

REST!  RECOVER!
Get ready for Kryptonite beat down.  Saturday 10AM.  Be there or be square.

WOD:
3 rounds for time of:
10 Thrusters (135m, 95w)
25 Pullups
10 Power Clean (135/95)
25 Ring Dips

Post load, time to Comments.

WOD:
25 minute AMRAP of:
5 Deadlift
10 Pushups
10 Wallball Shots

Post load, rounds to Comments.

Reminder:  No Crash Course on Saturday.  Gym is closed on Sunday.

WOD:
10 Burpees
25 Pushups
25 Barbell Thrusters 45m/25w
400m Run
20 Burpees
50 Pushups
50 Thrusters 45/25
800m Run
10 Burpees
25 Pushups
25 Thrusters 45/25
400m Run

Compare to Here.

30 minute cut-off.  Post time to 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.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

“Josh”
For time:
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.

Video of Annie doing “Josh” Here.

Post load, time to Comments.
Reminder:  No Crash Course today.  This week’s Crash Course will take place Sunday at Noon.

WOD:
150 Wallball Shots
75 Abmats
And 2 Burpees every minute on the minute. 

Complete Wallballs and Abmats in any order. 
Post time to Comments.