Displaying items by tag: OHS

2/9/2012 - Gotham Bear Complex

Thursday, 09 February 2012 11:08

Published in WOD Blog

2/9/2012

Warm Up:

Gotham Warm Up

WOD:

Gotham Bear Complex

5-4-3-2-1
Power Clean
Front Squat
Push Press
Back Squat
Overhead Squat

Rx is 115/75

Post Times to Beyond the Whiteboard.

1/20/2012 - OHS

Friday, 20 January 2012 07:57

Published in WOD Blog

1/20/2012

Warm Up:

Gotham Warm Up

WOD:

100 Overhead Squats (95 lbs)
50 Sit Ups every time the bar hits the floor.

Post Time to Beyond the Whiteboard.

Important Change to Saturday Schedule..

Starting tomorrow, Jan 21st we will be holding THREE WOD classes.

8:30amn WOD class
9:30 am WOD class
10:30am WOD class
12pm CrossFit Kids (coming soon)
1pm Beginners Class

WOD classes should work well for Metro North sched (trains at 7:55, 8:55 and 9:55am)

Thanks to our members for all your dedication and support!

1/14/2012 - Josh

Saturday, 14 January 2012 11:45

Published in WOD Blog

1/14/2012

Warm Up:

Gotham Warm Up

WOD:

"Josh"

21 Overhead Squats
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Post Times to Beyond the Whiteboard.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

12/8/2011 - Overhead Squats

Thursday, 08 December 2011 07:49

Published in WOD Blog

12/8/2011

Warm Up:

Gotham Warm Up

WOD:

Overhead Squats (from the floor)
5x5

Post Loads to Beyond the Whiteboard.

CrossFit Gotham Holiday Drinks! Wednesday, December 14th at 5pm.
Opal (251 E 52nd at 2nd Ave.) Join Us!!

12/2/2011 - Bull

Saturday, 03 December 2011 21:28

Published in WOD Blog

12/2/2011

Warm Up:

Gotham Warm Up

WOD:

Bull

2 Rounds
200 Double Unders
50 Overhead Squats (135/95 lbs)
50 Pull Ups
Run 1 Mile

Or scaled...

Little Bull

2 Rounds
400 Singles
50 OHS
25 Pull Ups
Run 800m

Post Times to Beyond the Whiteboard.

11/26/2011 - Nancy

Saturday, 26 November 2011 10:58

Published in WOD Blog

11/26/2011

Warm Up:

Gotham Warm Up

WOD:

Nancy

5 Rounds
400m Run
15 Overhead Squats (95/65 lbs)

Post Times to Beyond the Whiteboard.

10/29/2011 - Overhead Squat

Saturday, 29 October 2011 09:17

Published in WOD Blog

10/29/2011

Warm Up:

Gotham Warm Up

Skill:

Overhead Squat
5-4-3-2-2-1-1

WOD:

3 Rounds
10 OHS (135/95lbs)
50 Double Unders

Post Times to Beyond the Whiteboard.

10/18/2011 - Overhead Squats

Tuesday, 18 October 2011 06:25

Published in WOD Blog

10/18/2011

Warm Up:

Gotham Warm Up

WOD:

Overhead Squats
10 x Max Reps (10 sets of max reps OHS from the floor)

Post Total Load to Beyond the Whiteboard.

10/8/2011 - 2011 Crossfit Games Regional WOD 4

Saturday, 08 October 2011 11:48

Published in WOD Blog

Warm Up:

First: Crossfit Warm Up
Then: Run 800mm

For Time:

100 Pull Ups
100 Swings (24kg)
100 Double Unders
100 Overhead Squats (95lbs)

Post times and loads to Beyond the Whiteboard.

9/7/2011 - Overhead Squats

Tuesday, 06 September 2011 20:38

Published in WOD Blog

Overhead Squats

5-5-5-5-5

Then For Time:

50 Double Unders
10 Burpee Penalty Each Time You Break the Double Unders

Important Annoucements....

1) Current Bunker members new to the site, please visit our Welcome Blog for info on the new site.

2) Tomorrow night (Thursday) at 7pm. WOD class at Fleetwood location for Bunker members. Join us!

3) Saturday morning WOD classes now held at Fleetwood location starting this Saturday, Sep 10th at 9am. This is a great opportunity for Bunker members to work on skills we dont cover in Manhattan due to space/equipment constraints.

4) Join us for Fight Gone Bad 6 on Sep 17th, 10am start at Fleetwood location (9am arrival.) Help us support a great cause and bring a friend! Learn about the cause here. Join the Gotham team here.

Mark - 300#, 6'5", 50 yrs old

2/9/2012 - Gotham Bear Complex

1/20/2012 - OHS

1/14/2012 - Josh

12/8/2011 - Overhead Squats

12/2/2011 - Bull

11/26/2011 - Nancy

10/29/2011 - Overhead Squat

10/18/2011 - Overhead Squats

10/8/2011 - 2011 Crossfit Games Regional WOD 4

9/7/2011 - Overhead Squats

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