WOD Blog

WOD Blog (216)

1/5/2011 - Thrusters/Box Jumps

Thursday, 05 January 2012 Written by Super Admin

Published in WOD Blog

1/5/2011

Warm Up:

Gotham Warm Up

WOD:

21-18-15-12-9-6-3
Thrusters (95 lbs)
Box Jumps (24 in)

Post Times to Beyond the Whiteboard.

1/4/2012 - Tabata and other stuff....

Wednesday, 04 January 2012 Written by Super Admin

Published in WOD Blog

1/4/2012

Warm Up:

Gotham Warm Up

WOD:

Tabata
Handstand Holds
Planks

(20 second Handstand hold, 10 second rest. 20 second Plank, 10 second rest. Continue that pattern a total of 8 times.)

Then For Time:

4 Rounds
50 Double Unders
35 Squats
20 Sit Ups
5 Burpees

Post Times to Beyond the Whiteboard.

1/3/2012 - Diane

Tuesday, 03 January 2012 Written by Super Admin

Published in WOD Blog

1/3/2012

Warm Up:

Gotham Warm Up

WOD:

Diane
21-15-9
Deadlift (225lbs)
HSPU

Post Time to Beyond the Whiteboard.

1/2/2011 - Harley Quinn

Monday, 02 January 2012 Written by Super Admin

Published in WOD Blog

1/2/2011

Warm Up:

Gotham Warm Up

WOD:

Harley Quinn

500m Row
42 Swings
30 Sit Ups
18 Pull Ups
30 Sit Ups
42 Swings
500m Row

Post Time to Beyond the Whiteboard.

12/30/2011 - Happy New Year

Friday, 30 December 2011 Written by Super Admin

Published in WOD Blog

12/30/2011

Warm Up:

Gotham Warm Up

WOD:

20 Min AMRAP
15 Push Ups
30 Overhead Walking Lunges (45/25 lbs)
60 Double Unders

Post Rounds to Beyond the Whiteboard.

Holiday Schedule...

F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

12/28/2011 - Clean Clinic

Thursday, 29 December 2011 Written by Super Admin

Published in WOD Blog

12/28/2011

Warm Up:

Gotham Warm Up

WOD:

Cleans
3-3-3-3-3

Post Loads to Beyond the Whiteboard.

Holiday Schedule...

R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.

S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/28/2011 - Kettlebells...

Wednesday, 28 December 2011 Written by Super Admin

Published in WOD Blog

12/28/2011

Warm Up:

Gotham Warm Up

WOD:

10 Min AMRAP
5 KB snatches (5 each arm)
10 KB Swings
20 Double Unders

Rx is 16/12kg

Post Times to Beyond the Whiteboard.

Holiday Schedule...

W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/27/2011 - Pull ups

Tuesday, 27 December 2011 Written by Super Admin

Published in WOD Blog

12/27/2011

Warm Up:

Gotham Warm Up

WOD:

50 sit ups
1-10 (200m run/pull ups) 5 burpees each time you break pull ups
50 sit ups

*Example....run 200m, then do 1 pull up. Run 200m, then do 2 pull ups. Continue up to 10 pull ups. If you break up pull ups on any set, do 5 burpees for each break and continue the set until complete.

Holiday Schedule...

W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/24/2011 - Christmas "Eva"

Saturday, 24 December 2011 Written by Super Admin

Published in WOD Blog

12/24/2011

Warm Up:

Gotham Warm Up

WOD:

Eva

5 Rounds
800m Run
30 Kettlebell swings (2 pood)
30 Pull Ups

Post Times to Beyond the Whiteboard.

Holiday Schedule...

Sn12/25: No classes.
M12/26: No AM classes. FW 4PM and all PM classes are on.
T12/27: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/23/2011 - Deadlift

Friday, 23 December 2011 Written by Super Admin

Published in WOD Blog

12/23/2011

Warm Up:

Gotham Warm Up

WOD:

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

Post Loads to Beyond the Whiteboard.

Holiday Schedule...

F12/23: Bunker AM all classes. No 4PM class in FW. FW 5 and 6PM is on.
S12/24: FW 9 AM w Lisa
Sn12/25: No classes.
M12/26: No AM classes. FW 4PM and all PM classes are on.
T12/27: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/22/2011 - Ring Dips, Push Ups, Burpees and Box Jumps......

Thursday, 22 December 2011 Written by Super Admin

Published in WOD Blog

12/22/2011 - Ring Dips, Push Ups, Burpees and Box Jumps......

12/22/2011

Warm Up:

Gotham Warm Up

WOD:

10-9-8-7-6-5-4-3-2-1
Ring Dips
Push Ups
Burpees
Burpee Box Jumps
Box Jumps (24 in)

Post Times to Beyond the Whiteboard.

Good read for those taking a few extra days off around the holidays. Importance of rest and recovery....

http://library.crossfit.com/free/pdf/29_05_What_About_Recovery.pdf

Holiday Schedule...

F12/23: Bunker AM all classes. No 4PM class in FW. FW 5 and 6PM is on.
S12/24: FW 9 AM w Lisa
Sn12/25: No classes.
M12/26: No AM classes. FW 4PM and all PM classes are on.
T12/27: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.

12/21/2011 - Front Squat

Wednesday, 21 December 2011 Written by Super Admin

Published in WOD Blog

12/21/2011

Warm Up:

Gotham Warm Up

WOD:

10 Front Squats
20 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squats
60 Double Unders

Rx is 155 lbs

Post Times to Beyond the Whiteboard.

Good read for those taking a few extra days off around the holidays. Importance of rest and recovery....

http://library.crossfit.com/free/pdf/29_05_What_About_Recovery.pdf

Holiday Schedule...

F12/23: Bunker AM all classes. No 4PM class in FW. FW 5 and 6PM is on.
S12/24: FW 9 AM w Lisa
Sn12/25: No classes.
M12/26: No AM classes. FW 4PM and all PM classes are on.
T12/27: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
W12/28: Bunker open all classes. No 5:30 AM FW class. Full FW 9.30 AM, 4 PM and evening sch.
R12/29: Bunker open all classes. No 5:30 AM FW class. Full FW 4 PM and evening sch.
F12/30: Bunker open all classes. No classes in FW.
S12/31: No class.
S01/01: No class.
M01/02: No AM classes. FW 4PM and all PM classes are on.

FW = Fleetwood

Lot of info here, so dont be afraid to ask if anything is unclear.