Wed, Feb 15th and Thurs, Feb 16th

Heads up!Β In May, we’re hosting a USAW L1 Certification course at CrossFit Metropolis! More details and tickets here.Β Hint: This will sell out.

Wednesday Oly

Clean pull
3 x 5

Jerk dip squat + push press
5 x (3+3)

Thursday CrossFit

5 rounds for time of:
Max calorie row in 60 seconds
50/35-lb. Turkish get-ups

Women, complete a total of 30 reps (or calories) in each round. For example, if you row 20 calories, complete 10 Turkish get-ups for that round. Men, complete a total of 40 reps (or calories) in each round.

Post time to comments.

Comments

  1. sassypants says:

    πŸ”’πŸ”‘β‰οΈπŸ€”

    • If you max row a total of 20 calories in a minute then you have to do
      (20x .5) =10 tgu

      If I row a max total of 28 calories in a minute then I have to do
      (28 x .5)= 14 tgu

      *but it is 10 Turkish get ups on the right and 10 Turkish get ups on the left? Or 5 & 5 πŸ€”

  2. what?

  3. What if I row 14 calories in 60 seconds do I operate off a deficit?

  4. The cals and reps have to add up to 30 for ladies and 40 for guys each round… max row cals + tgu = 40/30 reps each round

  5. 100 dumbbell bench press with 50lb dumbbells
    – 14:45 #opentraining

    • #bropen @jcash @lookintoogood

    • 10am OG

      For time:
      21 Hang Power Clean (155#), 42 GHD Sit-Up
      15 Hang Power Clean, 30 GHD Sit-Up
      9 Hang Power Clean, 18 GHD Sit-Up
      – 6:55

      5 minute chest to bar pull-up
      – 60 reps

  6. Power cleans:
    3 sets of 1 power clean / 2 hang cleans @ 165#
    3 sets of 3 power cleans @ 175#

    3 rounds:
    20 cals ass bike / 20 GHD’s

  7. Open Workout 15.4 w/Alice

    8′ AMRAP of:
    3 HSPU
    3 Cleans
    6 HSPU
    3 Cleans
    9 HSPU
    3 Cleans
    12 HSPU
    6 Cleans
    15 HSPU
    6 Cleans
    so on and so on…

    78 reps (125# cleans, box push-ups)

    HSPU practice with everyone in the room. OH EM GEE I got 3 kipping hspu (1 ab mat) and kinda did one with the 25# plates but didn’t hit the wall. #myfirsthspustory Thanks for all the encouragement team!!!

  8. Open Workout 15.4 with Liz: 43 rx

    (partial) OG Oly
    Jerk dip squat + PP: 95# across

  9. Oly
    Clean pulls: 133 – 133 – 143

    Jerk Complex @ 93 across all 5 sets

  10. Oly:
    Clean Pulls: 113-123-133
    Dip+PP complex: 83lb across

  11. The North Face Endurance Challenge is a great event on Bear Mountain in early May. I did the marathon relay event two years ago and am doing it again this year. Tonight the prices go up. If you have any interest in a trail relay, each person runs a 10k in the woods, they you should consider making at team and signing up. It is a great event, not giant and overwhelming, but a great community atmosphere and beer at the end.

    https://www.thenorthface.com/get-outdoors/endurance-challenge/new-york.html

  12. Diane: 7:10 A couple of seconds off from last time. HSPU were awful today. Had to get a second mat in the round 2.

  13. Oly:
    Clean Pulls: @185 PR
    Dip+PP complex: @140 PR

    Open Workout:
    Muscle ups
    Box Jumps: got the 2nd place on the board :)
    5min chest2bar pull-up: 24 reps

  14. Hey ya’ll!

    Only 28 people have signed up for the Open so far. If you haven’t signed up already, get to it! It will be A LOT of fun and you won’t regret it. Link is at the top of the page. :)

  15. 15.4
    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Men clean 185 lb.
    Women clean 125 lb.

    95 Rx’d

  16. FHIXTREME: Strength for 4 rounds Max KB front squats in one min
    rest two min 16kg/12kg)
    35, 24, 24,20 (last 3 rds with 14kg) 103 Reps

    15 min AMRAP (14 kg)
    (16 kg/12kg)
    3 T2B
    6 clean & press
    9 burpees
    12 box jumps ( 20”, 24”)

    7+10 Rx+

    Open WOD 15.4

    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups (only got 5 HSPU)
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans

    Men clean 185 lb.
    Women clean 125 lb.

    32 Reps Rx

  17. @johanna your it…

  18. Thursday WOD
    33/17
    25/15
    27/13
    26/14
    27/13
    – 26:32 Rx, 136 total cals, 72 total TGUs

    Review of this workout: The max cal row really gases you, but it’s worth going all out, because the TGU’s are slower. Great shoulder stability/health work on top of last Thursday. All of the softer athletes will skip this one, so expect a pretty quiet gym day.

  19. Tuesday wod:

    30@ 75
    30 @ 135
    ran out of time changing plates, rx

    BS deadlift /rdl complex at 165

    cash out:

    EMOM:
    3 MU w band practice

  20. BS: 5×3 @265#s

  21. ShollSwole says:

    5×10 Brostein Bench Press 135#
    4×10 windshield wipers

    Metcon 21-18-15-12-9-6-3 GHD/OH Press 75#
    19:59

    Bonus: New Shirt! Holla!

  22. 42-47-52-52-52
    15-12-9
    ghds/wb/thruster

  23. yesterday’s WOD Open Workout 12.2
    72 Rx
    cash out:
    10 min EMOM of 2 C2B + 5 T2B

  24. Went back to OG for some dips. Because dips. (on the ghds)

    Did 30 reps in 5:31
    (28 @ 5′ mark – for reference, I could only do 20 on 1/12!) Happy with the progress :)

  25. Legless day cause smoked still:

    Bench triples:
    Add 5 lbs til fail 145–>170 (barely missed 175)

    Bignastics:
    6 rounds of:
    5 butterfly pull-up, 3 c2b, 1 mu unbroken

    Cashout: 50 ghds

  26. Yesterday’s wod
    60rx

  27. PlayGurlPattyG says:

    Oly Clean Pull 113 Dip Push Press 73 – 83 in the end

    Thanks, Mel

  28. Tuesday’s WOD
    48 Rx’d

  29. Michele Adler says:

    Did a WOD from my old box, my back is not good.
    For time:
    30 FS 55 #
    30 cal row
    30 hang power cleans 55 #
    30 box jumps
    30 kb swings 35 #
    30 air squats (subbed for wall balls)
    30 sit-ups
    30 burpeez
    22ish minutes.
    Shoutout to JoJo, Carlos, and Eroc for killing their workouts! πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»

  30. Melissa TruHero says:

    OG: made up Monday’s wod
    Back squats: 135-155-165-175-180
    Weak, baby bird legs and lower back pain persists ☹️

    Conditioning: 8 min AMRAP of 8 front rack lunges with two 35# dumbbells and 8 burpees
    – 6 rounds RX’d

  31. @Work work
    Bench 6×6@165 5×10@120 superset with 5×10 inverted rows with 3 second descent and explosive pull

  32. 12.2 – 47 reps including ~3 decent looking power snatches at 135, and a lot of other “snatches”. Good for practice

    4 rounds for time w/ Kenny
    30 dubs
    15 ghd sit-ups
    5 FS from the floor 185#
    7:53

    20 second Ass bike sprints for cals w Derek
    3 min rest between efforts
    20(30 sec), 14, 14, 15, 15

  33. OHS TEMPO SQUATING
    worked all the way up to 185 for single and one failed
    Rep. Shoulders gave out

    Bent over rows / GHD extensions x 5
    Worked up to 185 for 6

    4 rounds for time w/ Rob
    30 dubs
    15 ghd sit-ups
    5 FS from the floor 185#
    8:07

  34. 29:08 @ 35 and 30 total reps.

  35. 35:30 25# and 30 reps

    (18/12, 20/10, 20/10,19/11,18/12)

  36. 35:07 rx
    Cals: 30-27-28-27-26
    TGUs started slow but got going as this went on

  37. 4rnds RX at cap (38 min)

    Calories: 32-27-27-23

  38. 33:48 rx
    21-9 | 19-11 | 19-11 | 18-12 | 18-12
    95 total cals; 55 total TGUs

  39. what’s a soft athlete? Like squishy mentally air physically. I like this workout but have a sinus infection and strep threat.

  40. 33:58 rx

    19/11
    22/8
    23/8 (brain fart)
    23/7
    23/7

    110 cals/41 TGUs (Obviously moved pretty slow on the turkeys heh)

  41. assbike 10min 100cal warmup
    shoulder/thoracic mob recap
    90/90 breathing 20-30 deep breaths
    +
    3sets
    parallette support hold (feet supported) 20 deep breaths
    kb farmer hold 20 deep breaths
    single arm kb bottom front sq hold 10 deep breaths/side
    +
    3sets
    prone single arm pec stretch – arm extended at 45 degrees 1min/side
    side lying kb thoracic rotations – 5reps side w deep breath
    prone cervical retractions: 8reps
    +
    GH PVC PAILS/RAILS sequence
    +
    Ankle PAILS/RAILS sequence

    supposed to be aerobic weds but morphed into anaerobic weds for sake of time/sanity. some fumbling with workout here but realized I could not recover from 30s all out sprint in 3mins.
    5rds 20s assbike / 3mins rest w/ seda
    26c (30s), 15c, 14c, 13c, 15c
    ouch

  42. 31:46 scales to 25 reps w/8kg kb
    15/10-15/10-17/8-17/8-17/8
    I think that’s the most calories ever in a minute 😜

  43. 29:59 12kg
    33, 26, 25, 24, 23. Had to crawl to KB for TGU

  44. 31:55 RX.
    Cals 21/20/18/19/19 with 53 TGU’s.
    Rowed with damper on 7.

  45. Challenge accepted!!! πŸ’ͺ🏾πŸ’ͺ🏾

  46. Dnf, gonna use that yoke bar again and PR squats this year

  47. EMOM Hang Snatch worked up to 98
    Practied turkish gets ups
    21-15-9 assault bike cal and 25lb dumbell thrusters 9:44

  48. AM Upstate:
    20 Minute AMRAP
    30 push-ups
    100 walking lunges
    60 second hollow hold
    4+8

    PM NYC:
    SAND
    I wanted to do this WOD and sub burpees but my knee/IT-band was wonky after a dozen burps.

  49. PlayGurlPattyG says:

    30:59 8kg
    Cal Row 13 10 12 12 13

  50. 25:20 RX
    Cal Row 28, 23, 22, 23, 24

    Really wanted a 30 on my first minute out….

  51. LaurenMargaret says:

    28:54 @15
    Cal row: 22, 20, 19, 18, 19

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