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

Eric locking out hard  with his push-presses in wod 12.3

WOD

Deadlift
3-3-3-3-3

6 min AMRAP

20 double unders
10  Toes to Bar

WOD

Cindy

20 min AMRAP

5 pull-Ups
10 push-Ups
15 Squats

Come on out and throwdown one of the original crossfit classics!!!

Time for another great morning full of competition!  Get ready to tear apart CF Open WOD 12.3

12.3

18 min AMRAP 

Men
15 Box Jumps @ 24″
12 Push-Presses @ 115lbs
9 Toes 2 Bar

Women
15 Box Jumps @ 20″
12 Push-Presses @ 75lbs
9 Toes 2 Bar

Metropolis girls can do things most other girls can’t.  

“WOD”

10-9-8-7-6-5-4-3-2-1
L-Pull-Up

3-6-9-12-18-21-24-27-30
GHD Sit-Up

A Fit Community!

“WOD”

Back Squat
5×5

“Partner WOD”

With a 10 min clock:

Complete as many rounds as possible of:
10 Goblet Squats
5 Burpees

*for the back squats, find one weight and use it for all 5 sets.  It should be around 85% of your 5RM

*for the partner wod, one partner works at a time to complete a full round before the other partner works to complete a full round.

Kat shows off her accuracy ability by always hitting her target.  This girls got skills!

“WOD”

With a 25 min clock.
Every 5 min complete the following:
400m Run
21 Kettlebell Swings
12 Chest 2 Bar Pull-Ups

The faster you complete each cycle the longer you have to rest.

Your score will be comprised of 2 of your 5 rounds:

1- your fastest time
2- your slowest time

* Add the those two times together for your final score.
* use part of each rest period to write down your time.

24/16kg

Mike stepping into Beast Mode

“WOD”

DT
With a 155/110# Barbell….
Complete 5 Rounds of:
12 Deadlifts
9 Hang Power Clean
6 Push-Jerks

This WOD is going to be done competition style with a 15 min cap.  

Check out the new CFM Levels page on the top of the website.  There will be a ton of information coming from me both at the gym and on the website about the importance of these levels and how to go about progressing through them.  

The names I came up with for the Levels are in my opinion…. Cheesy  I am planning on re-naming them but I would like your help!?

Free T-shirt to whoever comes up with coolest level names!!!

Wrapping up my triple extension series… Elove shows us how the big boys throwdown!

Let’s get busy with wod #2 of the CrossFit Open!!

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

For the intermediate/novice division

                                                                                                                  Nicks turn to show off!

“WOD”

400m Run
50 HSPU
400m Run
50 Ring Dips
400m Run
50 Push-Ups
400m Run

*HSPU only modification is 1 or two abmats.  If this Mod still does not allow for you to complete them,  you must do seated shoulder presses from the ground with a barbell.  Strict upright body and good clean lock out over head.

* If you can’t do ring dips then the only modification allowed is dips from the parallettes. No rubber band ring dips allowed.

Mark & Dave having a little snatch off!

“WOD”

FRAN
21-15-9
Thrusters & Pull-Ups

Sassypants and her vicious extension against the earth

“WOD”

( from the 2011.2 cf opens )

Competition Style
15 min amrap

9 Deadlifts
12 Touch & Release Push-Ups
15 Box Jumps

155/100

24″

Alicia and Jenn staying light on their feet amidst the pain of a brutal WOD

WOD

50 AM sit-ups
10 Hang Squat Snatches
35 AM sit-ups
10 Hang Squat Snatches
35 AM sit-ups
10 Hang Squat Snatches
50 AM sit-ups

155/115

* Only RX this WOD if you can move fast and aggressively with the weight.  You must land in the squat.  There is no power snatch to overhead squat modification allowed.

Dead Hang Pull-Up Progression

Every women training in the sport of CrossFit should be able to claim 15 dead hang pull-ups and for men the number is 25.

Here is a simple 3x a week progression I made up a while back to get many CrossFit athletes of mine a TrUcK  LoAd of dead hang pull-ups.  If you want to be competitive in this great new sport you must get yourself to the numbers listed above a soon as possible.

1- Test your max when your fresh ( how many can you do in 1 set running through a FULL range of motion?)

2- Set up a timer and for the first minute perform half the amount of reps from your max set.

3- For minute 2 add 1 rep to your number and perform the set

4- For minute 3 add 2 reps to your number and perform the set

5- Keep adding 1 rep to the set every minute on the minute and ladder up until you get caught by the clock and fail

6- Immediately go back to the amount you did for your first set and begin working your way back up the ladder as far as possible.

7- Perform 3 waves of this ladder as far up as possible.

* You do not have to complete each set unbroken although you ARE going to try your best to make that happen.  You just have to make sure the number of reps is completed within the minute

*Keep record each day of your total work.  Not only the highest rep you got to, but the TOTAL number of reps from all sets and the TOTAL amount of time you spent working.

By dedicating 3 days a week of this progression to your program you will see a dramatic increase in not only your pull-up numbers but your over all strength capacity.  Make it Happen!!

Elove teaching triple extension in the saturday crash course

“WOD”

Competition Style

15 min AMRAP of:
5 Clean & Jerks 185/115
3 Rounds Of Cindy

Can’t hate on this…..  Eric S going deep and moving aggressively.

WOD

Back Squat
7×3

7 min AMRAP
5 Dead Hang Pull-Ups
10  Walking Lunges
15 Ab-Mat Sit-Ups

*Back squats are the same weight across for each set.  Should be around 85% of your 3rm

*If you don’t have dead hang pull-ups you do a small jump to slow negative.

* Walking lunges are 5 on each leg

Full connection at the elbow is an elegant example of trunk strength.  Matt and Dave developing their Torsos quite properly.

“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.

Camille’s got hops!

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!

E.J. making the boys look bad again…. What! 

“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.