Saturday, December 24th

23
Dec

Saturday, December 24th

darcy

Reminder: The gym is only open today from 10:30am to 12:30pm for open gym hours.
The following workout is recommended, but be sure to show up right at 10:30 if you want to do the workout with others:

WOD

According to the following rep scheme:

*
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
6, 5, 4, 3, 2, 1
7, 6, 5, 4, 3, 2, 1
8, 7, 6, 5, 4, 3, 2, 1
9, 8, 7, 6, 5, 4, 3, 2, 1
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
TRUNK

Complete the following reps of the following 12 movements:

1- Clean & Jerk (225/150#)
2- Muscle Ups
3- Box Jumps (30/24)
4- Hang Squat Snatch (115/75#)
5- Bar Facing Burpees
6- Push Press (115/75#)
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball (20/14#)
10- C2B Pullups
11- HSPU
12- Front Squats (225/150#)

Courtesy of CrossFit Mayhem.

Holiday Schedule
Friday – Only AM Classes, Closed after 11am
Saturday – Open Gym from 10:30am to 12:30pm
Sunday –
Closed for Christmas
Monday – Only PM Classes, Closed beforeΒ 12:30pm

0 Response

  1. Melanie

    I just wanted to take the chance to wish everyone a Happy Holiday and a Happy New Year if I don’t get to see everyone before 2017. Metropolis has been my second home for quite awhile now and everytime I walk into the gym to workout or coach I feel extremely comfortable and content and it’s all because the members! My body hasn’t cooperated for a majority of this year but it hasn’t stopped me from wanting to come in and scale/modify just to be around all of you. So here’s to a healthy 2017 for us all and I hope we all continue to meet some goals in the new year!

  2. Tapout

    My 12 Days (39:46)
    1 Clean and Jerk (65#)
    2 Ring Dips
    3 Burpees
    4 Pull Ups
    5 T2B
    6 Push Ups
    7 Air Squats
    8 Jumping Lunges (each leg)
    9 Box Jumps
    10 SDHP
    11 KBS
    12 Thrusters

    Takes FOREVER.

    Merry Christmas, Happy Hanukkah and Happy New Year!

  3. Ron

    Yesterday: wendler back squat: ended with 5 @ 285

    Then 10 AMRAP of 10 step ups (24) @ 95, 5 Thursters @95 6 hand release push ups and then 15 DUs.

    5 + something. Was sore from previous day.

    Today, havent deadlifted in a while:
    4 RFT
    10 DLs at 225
    20 situps
    400 m run

    19:12

    Happy Holidays!

  4. BAston

    CF Palm Beach

    In teams of 3:

    100/80 Calorie Row S(80/60)
    50 Thrusters RX(75/55)
    100/80 Calorie Row
    50 Thrusters RX(95/65)
    100/80 Calorie Row
    50 Thrusters RX(115/85)
    100/80 Calorie Row
    Max Thrusters RX(135/95)
    25 minute cap

    We did about 30 thrusters @ 115#
    I was wide awake at 1am, haven’t adjusted back to EST yet, do this was especially terrible. Doing the CFPB 12 Days of Christmas tomorrow at OG.

    Merry Christmas everybody, happy holidays!

  5. Melissa TruHero

    My 12 days (of torture)
    1- C&J @ 113#
    2- C2B
    3- step ups @ 24″
    4- hang snatches @ 73#
    5- over the bar burpees
    6- push presses @ 73#
    7- alt. Pistols holding the pole
    8- t2b
    9- wall balls 14#
    10- GHD sit-ups
    11- push-ups
    12- front squats @ 113#
    52:42

    That 12th round was the hardest mental struggle. Definitely the hardest wod I’ve done all year 😁.

    Wishing everyone a Merry Christmas, happy Hanukkah and wonderful New Year’s! I’m thankful to have found a second home and family at the Trop! 😘

  6. sallys

    (almost) back to reality…WOD at Crossfit Palm Beach.
    With a partner (it was supposed to be in threes but the girls were paired in twos)

    Row 50 cal
    30 thrusters at 55

    Row 50 cal
    30 thrusters at 65

    Row 50 cal
    30 thrusters at 85

    Row 50 call
    Max thrusters in remaining time at 95
    25 min cap
    I paired up with an amazing woman-beast who slaughtered the thrusters. She did 15 at a time the whole time. I scaled after hitting 65 to avoid slowing her down too much. We did 170 thrusters total (85 each). Dead.

    Interesting feedback on my thrusters from the coaches there: apparently I go too low on my thrusters and end up losing tension/power. What feels like way above parallel to me is still below. Things to play with in the New Year.

  7. JoJo

    WOD at Crossfit Circus Playa Del Carmen
    7-14-21 total of 5 Rd’s coaches workout
    14 min time cap
    Rx 225/155
    7 Power cleans #105
    14 HSPU
    21 Pull-ups
    3RDS handstand push-ups does me everytime!

    Accessory work: squat power clean
    10 EMOM of 3 squat cleans
    Strict press #45 3×10

  8. JLee

    2 mile run to get a sweat in. Squat holds and foot/ankle stuff to get some mobility in.

    Bonus Mobility – Dad got a new massage chair

    Dinnertime soon. Merry Christmas!

  9. Darcy

    42:46
    My 12 days of Christmas 😊
    Wishing everyone a Happy Hanukkah, Merry Christmas and everything else!!πŸŽ‰πŸŽ„πŸŽ…πŸΌ

  10. Dan

    Assault bike ladder: EMOM finish X calories. Increase the number until you stop being able to hit that many calories in a minute
    3, 6, 9, 11, 13, 14,15,16,17,18,19

    Then clean and jerk practice
    5×1 135#, 3×1 155#, 2×5 135#