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

“WOD”

5×5
Shoulder Press

7 min AMRAP
Burpees

*The shoulder presses move across all at the same weight so use a heavy weight you can successfully lift for all five sets.  This will be about 85% of your 5rm.

*The AMRAP is the CrossFit Opens workout for this Saturday.  I am putting it in todays WOD to give all of our competitors a chance to prime themselves and see where they stand going into the competition.

WOD

Start with:
50 Knees to Elbows

Then:
Five rounds of:
5 Deads @ 275/185lbs
50 Double Unders

Finish with:
50 Knees to Elbows

* Score is total time from everything above
*Knees to Elbows are strict!  Rx is only issued to those who do NOT kip AND run through the FULL range of motion.  ’knees must actually make full contact with the elbows every time’

Amy Lynne Making Dead Hang Pull-Ups Look Way Too Easy

“WOD”

Four rounds of this 3:30 interval:

400m Run
Squat Clean Thruster (AMRAP)
Rest :90 sec

*135/95lbs
*the goal is to complete as many reps as possible with the remaining time for each interval

Monday Schedule:  9AM, 5:30,6:30,7:30,8:30PM!

“WOD”

Five rounds for time of:
200m Sprint
5 HSPU
10 Pull-Ups
15 KBS

* 200m sprint is down to Third and back up to Lex.
*HSPU are done competition style for an RX
* Each set of pull-ups is dead hang until failure, where you will begin kipping.
* Part of your score will be how many of the pull-ups were dead hang.
* KBS are RX’d at 24/16kg

Schedule for Monday!!

9am
5:30pm
6:30pm
7:30pm
8:30pm 

WOD:
2 Hill Sprints
50 Wallballs, 20/15
3 Hill Sprints
35 Wallballs
4 Hill Sprints
20 Wallballs

Post time to Comments.

Where were you at 6AM

WOD:
10 minute AMRAP:
7 Push Press, 135/95
7 Back Squat, 135/95
14 Hip Extensions

Competition Style.  Post rounds to Comments.

6AM Gets it Done

WOD:
Against a 12 minute clock:
1000m Row, then in the remaining time complete
As Many Rounds As Possible of:
10 one-arm KB Thrusters (each arm), 1.5/1
20 KB Swings, 1.5/1

Post rounds to Comments.

Mike on the C2

WOD:
800m Run
30 Overhead Squats, 135/95
800m Run

Post time to Comments.

Now Thats a Hat

WOD:
1) Clean
2-2-2-2-2-2

2)  4 minute AMRAP of:
35 Air Squats
15 KB Swings, 1.5/1

Post load, rounds to Comments.

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

Post time to Comments.

MMM...That Looks Good

WOD:
5 rounds for time of:
10 Back Squat, 185/125
20 GHD Sit-ups
30 Double Unders

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

WOD:
21-15-9 Deadlift, 225/150
9-15-21 Bar facing Burpees

Competition Style.  10 minute cap.  Post time to Comments.

WOD:
“Partner Press-Off”
For reps, with a 95/65lb barbell:
a) One partner completes As Many Reps As Possible of Strict Press while one partner runs 400m.  Switch.
b) One partner completes AMRAP of Push Press while one partner runs 400m.  Switch.
c)  One partner completes AMRAP of Push Jerk while one partner runs 400m.  Switch.

You are in competition with your partner.   The most total reps wins.  Post reps, thoughts to Comments.

WOD:
12 minute AMRAP:
5 Front Squats, 205/135
10 HSPU
10 Push-ups
10 Pistols (5 per leg)

Competition Style.  Post rounds to Comments.

WOD:
1 Hill Sprint – up from 3rd to Lex
10 Back Squats, 225/150
2 Hill Sprints (jog back down between)
8 Back Squats
3 Hill Sprints
6 Back Squats
4 Hill Sprints
4 Back Squats
5 Hill Sprints
2 Back Squat

Post time to Comments.

Big Guy Squats

WOD:
“Rowing Michael”
3 rounds for time of:
800m Row
50 Sit-ups
50 Hip Extensions

Post time to Comments.

Ash Gets it Done

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:
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.

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.

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.

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.

We’ll have only one WOD on Friday at 6:30PM at the our new location at 156 East 100th.  We’ll spend the rest of the day organizing the gear in the new gym.  

All Day WOD:
Set up the new gym.  Swing by anytime.

6:30PM WOD:
4 rounds for time of:
500m Row
15 Thrusters, 95/65

Post time to Comments.

Moving Day.  We will spend the day hauling gear in.  We’ll kick off at app. 10am with a UHaul at the autobody shop and do laps until all the gear is moved into our new location.  We’ll have one WOD this evening at 6:30PM.  Lets run around our new neighborhood.   

ALL DAY WOD:
Move In.  Stop by anytime to pitch in.  Pick either location, you’ll find something useful to do.

6:30PM WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65

Post thoughts, time to Comments.

We’ll have only TWO WODs Tuesday (6:30AM and 6:30PM), in Central Park.  See note below for details.

WOD:
3 rounds for time of:
400m Run
30 Pistols
20 Burpees
10 L-Sit Pullups

Post time to Comments.

REMINDER:  Please bear with us for the next couple of days while we deal with the logistics of moving into our new space.  In the meantime we will meet at the Pinetum in Central Park for some old school minimalist style WODs.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

We’ll have only one WOD Monday at 6:30PM, in Central Park.  See note below for details.

WOD:
1 mile Run
40 Pullups
40 Pushups
40 Air Squats
800m Run
30 Pullups
30 Pushups
30 Air Squats
400m Run
20 Pullups
20 Pushups
20 Air Squats

Post time to Comments.

REMINDER:  Please bear with us for the next couple of days while we deal with the logistics of moving into our new space.  In the meantime we will meet at the Pinetum in Central Park for some old school minimalist style WODs.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

PM Bootcamp Crew

WOD:
“DOB”
30 minute AMRAP of:
400m Run
15 Chest to Bar Pullups
20 Burpee Box Jumps
25 Walking Lunge Steps
30′ Handstand walk

Post rounds/partial rounds to Comments.

REMINDER:  Saturday 24th we will meet at the Pinetum in Central Park at 10:00AM.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

WOD:
1)  Back Squat
5-5-5-5-5

2) 3 rounds for reps of:
1 minute Push Press, 75/55
1 minute Knees to Elbows
30 sec Rest

Post load, reps to Comments.

WOD:
“Jackie”
1000m Row
50 Thrusters, 45
30 Pullups

Post time to Comments.  Compare to HERE.  Fun Jackie video HERE.

3 rounds for time of:
5 Muscle-ups
10 Deadlifts, 245/165
15 GHD Sit-ups
30 Double Unders

Post time to Comments.