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

Friday, 18 May 2012 12:25 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 12:21 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 19:32 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 12:32 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 05:26 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 12:23 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 17:43 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 12:44 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 18:55 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 12:02 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 12:23 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 11:54 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.

Start

End

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

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

Angie...Aaaanngie...

Deads. Nuf' said.

Quick and sticky.

Team WOD

Snatch AMRAP

Thrusters

Newbies rule!!

Tabata FGB

Chipped

Nutts

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