Wed, Feb 8th and Thurs, Feb 9th

Coach Derek leading a Saturday intro class

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.

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Comments

  1. Monday’s wod
    FS Rx unbroken
    Steps ups 20″
    Total calories: 54

  2. Oly
    Hang clean: 205-215-225-235-240(F)
    BS(3): 255-275-285-290-290 PR
    Death (or until sand) by DB thrusters
    Finished 9s, ripped thumb… sand

  3. BS 5×3 @ 215# (I tried 225# and it wasn’t happening, so went lighter and tried to do each set within 1:15 of each other).

    25-20-15-10-5 Ass Bike
    50-40-30-20-10 GHD
    Time: 19:28

    Rest day tomorrow, I think my abs might be sore.

  4. Yesterday’s wod
    2+50 rx at the 15:00 time cap I gladly followed

    I’m not cut out for 6am

  5. Made up Monday at 83#. With the 6am adjustment that’s totally RX…(probably should have gone heavier but the left side of my back is feeling funky).

    First round didn’t realize we were supposed to row so did burpees. All other rounds rowing. Total 95

  6. Dumbbells gotta get them in…
    Oye learning to control my breathing…
    18-15-12-9-6-3
    Dumbbell thruster & burpee box jumps.
    35lbs 24inch box
    11:42
    Unbroken RD of 18, 9, 6, 3

  7. Hang Clean & Jerk – all from the low hang focusing on tight lats
    worked up to 113lbs – all felt pretty solid

    goal accessory work

    5 rounds on assault bike
    1 min on / 1 min off

  8. Monday’s WOD
    65lb unbroken
    Total cals: 65

  9. Hang clean and jerk 93#

    BS 73# working on deep squat and upper body form

    Worked on DU

  10. Michele Adler says:

    Did Angie during open gym this morning and it took 100 years. Literally. Matt’s beard definitely grew a few inches during the time it took. Ring rows and push-ups killed me and I may have stayed on the ground longer during push-ups because of the country music Matt was playing. πŸ˜†πŸ˜£πŸ˜πŸ˜‚

    • Michele Adler says:

      Back squats 5 x 3
      73-93-113-123-133 (PR? I think)
      Then an Eroc crafted workout + DU Practice
      4 rounds
      Row 250 m
      10 FS 95#
      10 burpees
      15:30

  11. El Capitan says:

    Oly session with JoJo
    Hang clean (working up to a heavy single)
    245, 265, 275, 280, 285, 290, 295 pr Namaste

    Strength
    Back squats
    245, 265, 285, 305, 325, 335

    • El Capitan says:

      Snatch from the hang
      155,165,170,175,180,185,190

      Strict press 3 rep
      135,145, 155, 160, 165, 170 pr

  12. BS: 5×3 @ 260#s

  13. Thursday wod: 25#dumbbell, 4 xdown gym for farmers, 1 for waiters
    33:44

  14. OLY session with El CapitΓ‘n… and getting it done!

    Hang clean (only) saved my shoulders for Metcon.

    Worked to find heavy single
    110, 115, 120, 125, 130 (PR) THANKS Eroc..
    and approved by coach Johanna on technique and form!!!

    Back Squat 5×3
    155, 160, 165, 170, 175 (3 rep Max PR)

    Now Metcon: AMRAP 10 min
    20 HSPU (1Abmat)
    30 OHS #65
    40 Burpees
    50 DU’s

    OMG time ran out on me and picked up rope!!!
    Could not finish a RD, but it’s okay good challenge for me to do again.

  15. Thursday’s WOD
    33:59 Rx

    Stretch the forearms. I could barely grip the rower which makes for a very long1000M.

  16. A) 5 Rounds
    90 second farmers carry
    30 second rest
    30 second waiter carry (left)
    30 second waiter carry (right)
    30 second rest

    B) 3 Rounds
    45 Second hollow hold
    75 second plank
    60 second rest

    C) 3.4 Mile run
    Middle mile in 6:04

  17. Oly
    Hang C&J: 115-120-125-120-120
    Back Squat: 145 across (every rep to the bottom)

    10min AMRAP:
    20 HSPU (1abmat)
    30 OHS (65)
    40 Burpees over the barbell
    50 DUs
    β€”1+31 rx

    Bar MU practice: 54-71% improvement on the right arm chicken wing. nearly clean. so:
    5min EMOM of 1 nearly clean BMU, ftw.

  18. Melissa TruHero says:

    Made up Monday’s wod

    5 rounds of 3 min
    10 FS @ 125 unbroken rx
    10 step ups @ 24″
    Max cal row
    Total calories: 15/17/17/18/16

    5×10: slow ghd sit-ups and hip extensions

  19. ShollSwole says:

    Step Ups with 35# DB 5×10
    HSPU with box 12/12/13/13/13
    Back extensions 20/20/20/20/20
    Lsit Hold (working on holding above horizontal) 5×1:00

    Flight simulator with dubs. I only made it to 30. Working on technique.

  20. Hang Clean & Jerk
    105-115-125-130-135(PR)

    500m Row: 1:57

  21. 5×3 power cleans: 165-175(4)

    Yesterday’s wod: 2+30 rx at the 15min time cap.

  22. Power cleans:
    95(3)-105(3)-115(3)-115(3)-115(3)-120(2)-125(1)-130(f)
    Trying to relearn the power clean

    Did some muscle up stuff. Still getting over a cold so nice metcon. SNOW DAY tomorrow!!

  23. 5×8 bench: 135-140-145-145-150(for like 6.8 reps)

    Oly:
    Clean and jerks: 175-185-195-200-205(clean yes, jerk no)
    Squats up to 240

  24. OG

    Snatch + Hang Snatch + OHS complex
    115 for 3-4x, then failed a bunch at 135. HMMMMmmmmm – Trump administration has not been good for my overhead

    3 Rounds for Quality
    5 Tempo Zombie Squats #95
    5 Strict Press #95
    20 GHD’s

  25. PlayGurlPattyG says:

    OLY
    CJ – 53/ 63/ 73/ 93/ 93 (heavier next time working on my moves)
    BS – 83/ 103/ 133/ 143/ 148

    Thanks 8p It was so LIT!!! πŸ˜…

  26. 4 rounds @ #35 in 42:00
    #motivatewithrob …he just keeps going!

  27. neck shoulder thoracic mob. traps are pretty sore from the snatches yday.

    bench press 8s with joe
    185,200,225,235,255,270(failed on 5th)
    maybe a touch aggressive with the 270 but 255 felt tremendous, just really great.

  28. Definitely lacking on the food shopping farmers carry
    – grip was toast, me no likey

    3 rounds + 647M @ 35lbs
    40 min timecap

  29. 2k row – 6:44.0 (pr!)

    Getting good at this row stuff, barbells well not so much. Hashtag born to be skinny

  30. if anyone has some spare time on their hands from 12n-230/3ish then come over to the Common Pantry @ 8 East 109th Street. the snow has hindered ppl getting there and they need volunteers today for packing and distributing food to the families.

    good karma

  31. fun snowy morning with 6am
    44:03 rx
    finished the last row at the 40min cap.

  32. 53:43 RX

  33. 10 attempts, max hang
    90, then 60 seconds across

  34. A) 5 Rounds every 3 minutes
    16 Front-rack lunges w/ 24kg dbs

    B)21-18-15-12-9-6-3
    Deadlift High pulls w/ 35# dbs
    Push-press w/ 35# dbs
    10:45

    Inspired by true events:
    https://www.youtube.com/watch?v=v-0gEGAfMig

    C) Shoveling all of the snow in Williamsburg

  35. PlayGurlPattyG says:

    Snow Day! Fun Day At Metropolis 50:00 4rds

  36. Love the 10am crew, they push it and go hard!
    I also love SNOW DAYS!
    50:12rx – 4 rounds at 40:11 the secret is hook grip
    Wendler DL 225(5)-255(3)-285(5)

  37. 38:31 4 rounds Rx

  38. 44:54 rx

  39. GUYHANANYA says:

    4 rounds 44:00

  40. 44:58 rx

  41. Solo workout with Eroc
    48:16 rx

    Row breakdowns:
    4:14.4
    4:16.2
    4:15.6
    4:19.4
    4:19.4

    Forearms shot! Big bags of sand.

  42. 50:30 Rx that was fun grinding it out. Left hand completely useless by the end.

  43. 49:50 RX Hands no bueno

  44. Melissa TruHero says:

    Max hang snatch – 105# PR
    Strict press 5×3: 75-80-80-80-80

  45. amandajnz says:

    41:45 rx

  46. David Perlow says:

    49:20 rx

  47. Gracie Lyman says:

    forgot time–sub 40

    1k: somewhere between 4-5 min each time
    FC: blue KB then switched to silver
    WW: 15 lb dumbell then switched to 25