Saturday, October 7th

Bring a Friend!
KHour WOD

For time:
40 deadlift, 185/125
20 burpees over the bar
7 rope climbs
30 deadlift
15 burpees over the bar
5 rope climbs
20 deadlift
10 burpees over the bar
3 rope climbs

Post time to comments.

Friday, October 6th

WOD

Front squat
5-5-3-3-1-1-1

Then complete as many rounds as possible in 7 minutes:
7 handstand push-ups
45 double unders

Post loads and time to comments.

Higher-skill athletes should use parallettes for their hspu today.

Wed, Oct 4th and Thurs, Oct 5th

Don’t forget! This Saturday is another Bring-A-Friend Day!
Misery loves company.

Wednesday Oly

Snatch + Snatch Balance
1-1-1-1-1

Clean + Front Squat + Push Jerk + Jerk
1-1-1-1-1

Thursday CrossFit
30-20-10 reps for time:
Abmat Sit-ups
L-Sit (Seconds)
Toes-to-bars
Wall-ball shots, 20/14-lb. ball

Post time to Comments.

Tuesday, October 3rd

WOD

Hang power clean
3-3-3-3-3

Then, complete as many rounds as possible in 10 minutes:
21 Box Jumps, 24/20
12 Power Cleans, 115/75

Post loads and rounds completed to Comments.

October Newsletter

Metropolis Newsletter
October 2017

Teamwork makes the dream work

The first week of the Team Series is in the bag, and I’m having a blast. My favorite moments so far have been with the newbies. It’s been a blast watching some folks who have barely gotten their feet wet dive head-first into these creative workouts, grunt it out, tear some callouses, and high-five when it’s all over.

This is what CrossFit is all about.

[Read more…]