Wed 25 Aug 2010
Posted by elove1 under WOD
[17] Comments
WOD:
1) With a running 12min clock, with only one rep per minute Clean and Jerk as many pounds as possible
2) 3 minutes, as many pullups as possible
1 minute rest
3 minutes, as many double unders as possible
Post total load, reps to Comments.
Tue 24 Aug 2010
Posted by elove1 under WOD
[17] Comments
WOD:
Show up at the Boat House in Central Park at normal WOD hours. I can tell you there will be no swimming or horseback riding involved. It’s highly likely that we’ll do some running. Don’t worry, it will be fun.
Mon 23 Aug 2010
Posted by elove1 under Skills and Drills
[18] Comments
WOD:
1) Thrusters
5-5-3-3-1-1-1
2) 10 min AMRAP of:
10 Burpees
10 Toes to Bar
10 Box Jumps
Post load, rounds to Comments.
Reminder: All WOD’s on Wednesday (tomorrow) meet in Central Park at the Boat House. Do not go to the gym, go directly to the Park!
Sun 22 Aug 2010
Posted by elove1 under Skills and Drills
[10] Comments
WOD:
1) Good Mornings
5-5-5-5-5
2) Tabata SDHP (75/55), Pushup (release hands on ground)
Post load, reps to Comments.
Announcement: All of Wednesday’s WODs will meet in the Park at the Boat House. Go directly to the park, do not go to the gym on Wednesday.
Sat 21 Aug 2010
Posted by elove1 under WOD
[2] Comments
Sunday Schedule;
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members
Announcement: This Wednesday Aug 25th, all WODs will take place in Central Park. Meet at the Boat House. Enter the park on the east side at 72nd street and follow the road north about 2 minutes to the Boat House.
Fri 20 Aug 2010
Posted by elove1 under Kryptonite Hour
[6] Comments
WOD:
Back Squat 6,000lbs
50 Air Squats
50 Double Unders
Shoulder 2 Overhead 6,000lbs
50 Wallballs
50 Double Unders
Run 800m
Post time to Comments. Same barbell for both lifts. Use any combination of load x rep to achieve 6,000lbs (1 rep x 6k, 60 reps x 100lb etc.).
Thu 19 Aug 2010
Posted by elove1 under Skills and Drills
[8] Comments
WOD:
1) Practice something you suck at for 15 minutes
2) 10,9,8,7,6,5,4,3,2,1 reps for time of:
Overhead Squat, 115/75
Chest to Bar Pullups
Post skill, time to Comments.
Wed 18 Aug 2010
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
3 rounds for time of:
8 Deadlifts, 185/115
4 Cleans, 185/115
4 Muscle-ups
Use the same barbell for DLs and Cleans. Post time to Comments.
Tue 17 Aug 2010
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
“Coe”
10 rounds for time of:
10 Thrusters, 95/65
10 Ring push-ups
Post time to Comments.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Mon 16 Aug 2010
Posted by elove1 under WOD
[16] Comments
WOD:
1) Pressing Snatch Balance
3-3-3-3-3
2) 4 rounds for time of:
100′ Overhead Walking Lunge 45/25
20 KB Swings, 2 pood
60 Double Unders
16 minute time cap.
Post load, time to Comments.
