Saturday, February 11th

Hero WOD

“Badger”

3 rounds for time of:
95/65-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters

Compare to 12/11/15. Post time to comments. [Read more…]

Friday, February 10th

WOD

“Diane”

21, 15 and 9 reps for time of
Deadlift, 225/155
Handstand Pushup

Compare to 9/14/17. Post time to Comments.

Cash-Out

10 Minute EMOM
Even: 5-10 Ring Dips
Odd: 40 second hollow hold

Wed, Feb 8th and Thurs, Feb 9th

CrossFit_Metropolis_Feb17_WO-01 (1)New hoodies are coming. Order yours here before 2/15.

Wednesday Oly

Hang Clean & Jerk
1-1-1-1-1

Back Squat
3-3-3-3-3

Thursday CrossFit

“Weston”

5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 2 x 50/35-lb.
50/35-lb. waiters walk, 50 meters, right arm
50/35-lb. waiters walk, 50 meters, left arm

Post time to comments.

[Read more…]

Tuesday, February 7th

Strength

Power Clean
5×3

Conditioning

4 rounds for time of:
95/65-lb. power snatches, 20 reps
50 double-unders

Post time to comments.

Monday, February 6th

WOD

Five 3-minute rounds of:
185/125-lb. front squats, 10 reps
10 box jumps, 36/30-in. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.