WOD Blog

WOD Blog (216)

TMRRW: 8:30&9:30 WODs, 10:30 FREE Beginner's Class

Friday, 18 May 2012 Written by Michael Pommerening

Published in WOD Blog

TMRRW: 8:30&9:30 WODs, 10:30 FREE Beginner's Class

WOD

OHS 3-3-3-3-3

For time:

15 T2B
15 DBHSC 40/20

Post loads used and time to comments and BTWB.

Reminder: June 2nd, 2 PM Gotham Summer Jam 2012

Thursday, 17 May 2012 Written by Michael Pommerening

Published in WOD Blog

Reminder: June 2nd, 2 PM Gotham Summer Jam 2012

WOD

For time:

3 Rounds

Row 500m
12 HPC
21 GHD Sit-ups

Post time to comments and BTWB.

Angie...Aaaanngie...

Wednesday, 16 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

'Angie'

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments and BTWB.

Deads. Nuf' said.

Tuesday, 15 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

Deadlift 1-1-1-1-1-1-1-1-1-1

Post loads and PR's to comments and BTWB.

Quick and sticky.

Tuesday, 15 May 2012 Written by Michael Pommerening

Published in WOD Blog

Steve bangs it out.

WOD

Kettlebell work, then:

For time:

2 Rounds

14 Swings 24/16
21 Double Unders

Post time to comments and BTWB.

Team WOD

Sunday, 13 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

20 Calorie Row
30 Burpees
30 DB G2OH 45/35
30 T2B
100ft OHWL 45/25
50ft Sprint

Post time to comments and BTWB.

Snatch AMRAP

Friday, 11 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

20 min AMRAP

7 HPS 95/53
14 Ring Dips
21 Box Jumps

Post rounds and reps completed to comments and BTWB.

SATURDAY Classes:

8:30 WOD
9:30 WOD
10:30 Beginner's class

Thrusters

Thursday, 10 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

Thrusters 3-3-3

For time:

3 RDs

15 Thrusters 75/53
15 Burpees

Post time to comments and BTWB.

Par-tay: June 2nd, 2 PM -5 PM...come hungry...

Newbies rule!!

Wednesday, 09 May 2012 Written by Michael Pommerening

Published in WOD Blog

John and Libby bangin'!!

WOD

Power Clean 5-5-5-5-5

12 Min AMRAP

5 Wall walks
10 T2B
15 Front Squats 95/53

Post loads used, reps and rounds, to comments and BTWB.

Tabata FGB

Tuesday, 08 May 2012 Written by Michael Pommerening

Published in WOD Blog

Gino considers the meaning of life.

WOD

Tabata FGB

40 intervals of 20 seconds of work, 10 seconds of rest, or 8 20:10 rounds of each of the following:

Wall Ball Shots 20/14
Kettlebell Swings 24/16
Box Jump 24/20
Push Press 75/53
Row (cals)

Post total reps to comments and BTWB.
Yes, swings were subbed for SDLHP.

JUNE 2nd Party!!
(bring food)

Chipped

Monday, 07 May 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

For time:

100 Sit-ups
75 Push-ups
50 DB Squat Cleans 40/20
25 Deadlifts 135/95
Run 1 mile

Post time to comments and BTWB.

Nutts

Saturday, 05 May 2012 Written by Michael Pommerening

Published in WOD Blog

Phoebe:Focused

WOD

Nutts

For time:

10 HSPU
15 Deadlifts 245
25 Box Jumps 30"
50 Pull-ups
100 Wall Ball Shots 20#
400m Run with a 45" plate

Post time and modifications to comments and BTWB.