Wed, Oct 4th and Thurs, Oct 5th


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

Clean + Front Squat + Push Jerk + Jerk

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

Post time to Comments.

52 Responses

  1. Rekas

    ring mu transition work (2-3 pulls w/transition – red band)
    low rings

    8′ emom – strict pull-ups w/thin red band

    Snatch + Snatch Bal: 75,75,80,80,85
    Clean+FS+PJ+Jerk: 105,105,115,125,130

    1. Rekas


      w/ GHDs, tucked “L-sits” and leg raises? w/Mickey throwing my legs down each rep (what are these called??)

      Bring on the soreness!

  2. Alice

    6×3 banded mu transitions on low rings
    8min emom strict pull-ups with various bands (6-6-5-5-5-4-4-4) – humbling. back to work.

    Snatch + Sn. Balance

    Clean + Front Squat + Push Jerk + Jerk

  3. Darcy

    Thursday’s Wod with Allison and Ally
    18:34 Rx-
    Some questionable WB so I gave myself a -.
    Everything else Rx and Lsits unbroken.

  4. dtm

    Underwear Oly
    15 Minute EMOM
    2 x (Hang Squat Clean + Front Squat + 2xJerk w/ 50# DBs)

    8 Rounds
    15 second L-sit
    15 second rest

  5. ally

    thursday, am og w/ allison and darcy

    toes to bar were more like toes-sort of near-bar. and some k2e thrown in.

  6. Liz

    3.5 mi run for fun
    kipping practice w/ Alejo
    thursday modified metcon
    11:07 (GHDs, L sit on PVC bars, situps, WB)

  7. johanna

    Snatch Balance + OHS: 75-85-90-95-100
    Hang Power Clean 3s: 65-85-95-105-110

    Yesterday’s WOD:
    10 min AMRAP
    21 Box jumps @20”
    12 Power Cleans @75
    Score: 4+11 Rx
    And I left my black shoes and socks on the floor by the boxes. Sorry, I’ll get them tomorrow. #pregnancybrain

  8. Joe

    Squat 3’s:

    3×8 Bulgarian split squats ea leg
    Holding 20kg in same hand for 2 and opposite hand for 1

    Just Doing these once with such light weight was a clear indication I should do these all the time

  9. JLee

    Thursday WOD:

    15:20 @ not really L-sits and eventually K2Es. Got about 20 T2Bs in at the start. Abs are already in hibernation

    1. Mickey

      YES! We need to have some fun with this. 100 Wall Balls per game or 25 burpees or Wall Balls for every run given up by your team per game I like the latter; we both do work unless there’s a shutout.

    2. Joe

      Definitely vetoing 100/game cause that’s ludicrous. 10 per run throughout the series (everyone works unless there’s a shutout). 10’s fair cause sabathia’s gonna give up 12 runs tomorrow.

    3. Mickey

      OK, 15 reps per run throughout the series. we can change the exercise every game too. Game 1: Burpees. We can do them together tomorrow morning. How doe’s this sound?

  10. dquat

    Wednesday tenderizer
    a1. 5min assbike warmup
    3mins rest
    a2. 100c tester – 5mins, wasn’t sure if I’d be able to hold on. Not sure 300fy is a reasonable goal but like to keep training it and see where it goes.
    5mins rest
    b. 5×5 single arm 2pb kb strict press. 3mins rest btwn sets
    10mins rest

    1. dquat

      c. w/ a vest
      50 hspu
      50 t2b
      50 ring dips
      50 pistols (had to nix these, legs were fried from assbike and I kept rolling back)
      50 burpee pullup
      38mins. hspu took way too long.

  11. ERIC S.

    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 18/15 Calorie Row
    Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks (135, 155, 165, 175, 195)
    Barbell complex must be completed unbroken.

  12. ERIC S.

    Today will be my last day at the ‘Trop where I’ve had the greatest pleasure to coach some the best people I know. Some of you just recently, others since I started Crossfit 7 years ago. I’m going to miss this box as it will always be my home. When I coached all I wanted to do was bring my enthusiasm, my sense of humor and make each one of you better along the way. Thanks for all the great memories I will miss you all!

    1. johanna

      Thank you for tearing your bicep to save me from a barbell. Thank you for giving me a reason to take the Judges course and for turning into judge Johanna. Thank you for teaching me how to snatch so many years ago. Thank you for your encouragement and fun that you have shared with me over the years. Thank you for loving my son and dancing with him at the gym. Metropolis won’t be the same without you!

      You still need to teach me to KB snatch better so stay close. ❤️❤️❤️

  13. Matt

    NBC is showing the men’s and women’s gymnastics all-around finals on Saturday from 2:00 to 5:00pm. If you’re around, come join me and watch at Manny’s, I’ll be there around 3:15!

  14. amandajnz

    You are one of a kind Eric. your energy, positivity and amazing coaching will be hugely missed. But… we know where to find you. ????????????

  15. Lina

    Wednesday Oly

    Snatch + Snatch Balance
    1-1-1-1-1 (@ 53 ALL THE TIME)

    Clean + Front Squat + Push Jerk + Jerk
    1-1-1-1-1(65, 75, 85, FAIL, 90) THEN I DID IT 1 MORE TIME

  16. Lina

    Thursday CrossFit
    30-20-10 reps for time:
    Abmat Sit-ups
    L-Sit (Seconds)
    Toes-to-bars (10, 10, 3) Then I complete them with L
    Wall-ball shots, 20/14-lb. ball Lina: @ 14
    Time: 20:27