“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.

The current plan(as always subject to change):
a) Each Saturday the gym WOD will be the Open WOD.  Everybody gets to participate.  Sign up HERE at the CrossFit Games site and be a part of the worldwide leaderboard.  When you sign up be sure to register yourself under Team Metropolis!  We have a decent chance of sending a team to Regionals with our top guys and gals.  Scores will be validated by your Coaches here at Metropolis.  If you cannot make the Saturday WOD and wish to participate, Sunday Open Gym is the next best time.  After that, we’ll work with you to keep you involved.

b) Ok, thats easy.  Now the plot thickens.  Brooke and EJ are putting together an in-house Metropolis Leaderboard which will take into account scaling/non-RX’d scoring.  So if you want to participate in the Games and have your results tracked, but RX’d is not in your wheelhouse (yet); put your details into HERE, and B and EJ will be tracking your non-rx’d scores for you and creating an in-house leaderboard so that you can all talk trash to each-other.

c)  More plot thickening.  In addition to our weekly opportunity to participate in the Open WOD on Saturday here at Metropolis (RX’d or otherwise), Metropolis and several other area affiliates (Virtuosity, South Brooklyn, LIC, Queens), will be hosting on a rotating Saturday schedule an RX’d, strict judging Event, during which the best of the best from each gym will throw down against each-other for spots at the Regional.  Look for more details on this coming soon.  Many of you should have received an invite for these Events all ready.  Sign-up.

So, in review.  1)  Go to the CrossFit Games site and sign yourself up and put yourself on Team Metropolis.  2)  Get ready to throw-down for the next 5 Saturdays.  As RX’d folks are encouraged (but not required) to throw-down via the rotational events we are jointly hosting with the area affiliates.  You will probably be forced to raise your game if you are competing against the best athletes around.  Anyone not RX’d, sign up with EJ and Brooke for an in-house smack down.

Any questions?  Ask somebody.  EJ, did I miss anything here??

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

“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 

Monday Schedule:
As of now, there will be NO AM Classes on Monday.  There is a chance that we’ll end up having a 9AM on Monday, but definitely no 6 or 7AM.  Check back here.
PM Classes will be normal (530,630,730,830pm). 

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

Blake w a Solid Front Rack

Post time to Comments.

Where were you at 6AM

Competition Style.  Post rounds to Comments.

6AM Gets it Done

Post rounds to Comments.

Mike on the C2