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

She’s a Classic…

B-boy — Sat, 19 May 2012 04:52:55 +0000

WOD:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Friday Skills & Drills

B-boy — Fri, 18 May 2012 06:48:15 +0000

WOD

5 Rounds:

3 Push-Presses @ 80-85% of your 3rm
Max Dead Hang Pull-Ups
Rest :90 Sec

Then:

“Brutal Juice”

21-18-15-12-9-6-3
Sumo Deadlift High Pull
Wall Ball Shot

95/65
20/14

Thursday Skills & Drills

B-boy — Thu, 17 May 2012 05:39:46 +0000

WOD

“Back Squat”
10×3
(Rest :45 sec)

Then:

“Suffocation”

30 Kettlebell Swings
30 Ghd Sit-Ups
30 Kettlebell Swings
30 Toes 2 Bar
30 Kettlebell Swings
30 Weighted Sit-Ups

* Refer to March 27th for the Back Squats. Add 10lbs. And yes.. you are doing four more sets. Yee Ha!

* For Suffocation: KBS = 32/24kgs, and Weighted Sit-Ups = 45lbs

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”

Eleanor Roosevelt

Wednesday Skills & Drills

B-boy — Wed, 16 May 2012 06:46:59 +0000

WOD

100om Row For Time
(Rest 3 min)

Then:

“JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups
(Rest 3 min)

Then:

1000m Row For Time

* Score the row on total time between the two efforts.

“Come and sip from the cup of destruction”
Genghis Kahn

Happy Birthday, Brendan!!!

B-boy — Tue, 15 May 2012 05:11:14 +0000

Happy Birthday to one of the best coaches in the whole entire world!

I think it’s safe to say that we’re all better for knowing him. He absolutely loves being in the gym teaching and encouraging everyone to become better. I couldn’t imagine him doing anything else.
His effortless demos of Muscle-Ups, box jumps & burpees are jaw dropping and completely entertaining. I swear when I see him pull himself up over the rings so easily it makes my head spin.. He makes it all look so easy!! To top it off, he looks like a mega hottie while he’s doing it!
His HUGE personality and crazy comments make us cringe sometimes but laugh all the time. He has his very own way of putting things, doesn’t he?!? I hear some of the things he says and think to myself that I’d get smacked in the face if I said that!.. But he get’s away with it because we know behind that devilish little smile are the best intentions.

Happy Birthday to an incredible athlete, enthusiastic coach, hottest hottie and the love of my life.
YAY Brendan!!!

- <3 Allie

Strength WOD:
Shoulder Press
3-3-3-3-3

Cash Out:
AMRAP in 7 Minutes:
250m Row Sprint
25 AbMat Sit-Ups
…Rest 1 Minute…
AMRAP in 7 Minutes:
30 Double Unders
12 Toes to Bar

- A

Monday Skills & Drills

B-boy — Mon, 14 May 2012 00:51:13 +0000

WOD

“Deadlift”
5-5-5-5-5

Then:

“Slayer”

For Total Reps Complete:
1 min of Pull-Ups
1 min of Push-Ups
1 min of Squats
1 min of Burpees

Follow immediately with:
:45 sec of each
:30 sec of each
:15 sec of each

* Build up to a 5rm in the Deadlift.

Sunday Schedule

B-boy — Sun, 13 May 2012 03:42:22 +0000

WOD

“Nate”

20 min Amrap
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

24/32

10am-11am: WOD
11am-Noon: Free Trial Session
12pm-1pm: Open Gym For Members

Saturday K-hour

B-boy — Sat, 12 May 2012 05:53:21 +0000

WOD

“HeartBreaker”

20 min Amrap
500m Row
21 Overhead Squats

95/65

Friday Skills & Drills

B-boy — Fri, 11 May 2012 05:11:30 +0000

WOD

“Split Jerk”
10×3
Rest :45 sec between sets.

Then:

“The Pink Godzilla”

15 min Amrap
250m Row
15 Ring Push-Ups
20 Goblet Squats 24/16

*Check April 20th for Split Jerk WOD. Add 5-10lbs

Thursday Skills & Drills

B-boy — Thu, 10 May 2012 07:49:30 +0000

WOD

“Back Squat”
30 Reps @ bodyweight
Sprint to 3rd Ave and back
30 Burpees

Rest about 5 min while setting up new stations then:

“Deadlift”
30 Reps @ 1.5x bodyweight
Sprint to 3rd Ave and back
30 Burpees

Then:

“The Exorcist”

Buy in with 30 Ghd Sit-Ups

and follow up immediately with this 10 min Amrap

10 Weighted Sit-Ups
12 Toes 2 Bar
15 Weighted Hip Extensions

* For both the Back Squat and the Deadlift circuits, there is a 6 min cap. You are expected to move through these Hard and Fast. Your score is the combined time between the two.

* Refer to the 19th of April for your previous “Exorcist” score.

Post Times, Loads, and Rounds to comments.

Big congratulations to Alicia for getting her first Pull-Up last night!!!!