Wed, Feb 15th and Thurs, Feb 16th

14
Feb

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.

134 Responses

    1. ERIC S.

      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€”

    1. ERIC S.

      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€”

  1. robseda

    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

  2. robseda

    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

    1. Matt

      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

  3. BAston

    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

  4. BAston

    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

  5. Rekas

    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!!!

  6. Rekas

    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!!!

  7. 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

  8. 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

  9. Rudy

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

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

  10. Rudy

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

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

  11. Rekas

    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. πŸ™‚

  12. Rekas

    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. πŸ™‚

  13. ERIC S.

    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

  14. ERIC S.

    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

  15. JoJo

    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

  16. JoJo

    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. Matt

    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.

  18. Matt

    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. ShollSwole

    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!

  20. ShollSwole

    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!

  21. Rekas

    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 πŸ™‚

  22. Rekas

    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 πŸ™‚

  23. Joe

    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

  24. Joe

    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

  25. Michele Adler

    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»

  26. Michele Adler

    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»

  27. Melissa TruHero

    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

  28. Melissa TruHero

    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

  29. robseda

    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

  30. 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

  31. 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

  32. amandajnz

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

  33. amandajnz

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

  34. Rekas

    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)

  35. Rekas

    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)

  36. dquat

    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

  37. dquat

    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

  38. Darcy

    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 😜

  39. Darcy

    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 😜

  40. RichieR

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

  41. RichieR

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

  42. dtm

    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.

  43. dtm

    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.