Displaying items by tag: sit ups

1/31/2012 - Up and Down

Tuesday, 31 January 2012 09:11

Published in WOD Blog

1/31/2012

Warm Up:

Gotham Warm Up

WOD:

Up and Down

50 Sit Ups
50 Push Ups
50 Double Unders
50 Swings (24kg)
Run 1 mile
50 Swings (24kg)
50 Double Unders
50 Push Ups
50 Sit Ups

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!

1/11/2012 - Minute on Minute Clean & Jerks

Wednesday, 11 January 2012 08:15

Published in WOD Blog

1/11/2012 - Minute on Minute Clean & Jerks

1/11/2012

Warm Up:

Gotham Warm Up
Clean Complex

Skill:

Clean & Jerk

3-3-3

WOD:

Minute on Minute
3 Clean & Jerks
Sit Ups (up to 100)

*Each minute, complex 3 Clean & Jerks and then sit ups w/ the remaining time. Continue each minute without rest until you reach a total of 100 sit ups.

Post Times to Beyond the Whiteboard.

Important Announcements

1) Due to the overwhelming demand of our Saturday 9am class, we are adding a second Saturday WOD class. Starting this Saturday, January 14th we will have BOTH a 9am and 11am WOD class. Thanks to our members for your dedication and support.

2) Look for Reebok's first national CrossFit ad this Sunday during the Giants/Packers game! Great article here.

3) We are days away from the arrival of a new CrossFit Gotham T-Shirt! Stay tuned.

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

Wednesday, 04 January 2012 07:50

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.

1/2/2011 - Harley Quinn

Monday, 02 January 2012 20:14

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.

12/27/2011 - Pull ups

Tuesday, 27 December 2011 10:12

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.

12/19/2011 - Hang Squat Snatch

Monday, 19 December 2011 07:23

Published in WOD Blog

12/29/2011

Warm Up:

Gotham Warm Up

WOD:

3 Rounds
50 Double Unders
35 Sit Ups
15 Hang Squat Snatch (75/53 lbs)

Post Times 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.

12/16/2011 - Deadlift & Annie

Friday, 16 December 2011 11:34

Published in WOD Blog

12/16/2011

Warm Up:

Gotham Warm Up

Skill:

Deadlift
2-2-2-2-2-2-2

Post Loads to Beyond the Whiteboard.

WOD:

Annie
50-40-30-20-10
Double Unders
Sit Ups

Post Times 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.

12/10/2011 - Michael

Saturday, 10 December 2011 11:18

Published in WOD Blog

12/10/2011

Warm Up:

Gotham Warm Up

WOD:

"Michael"

3 Rounds
Run 800m
50 Back Extensions
50 Sit Ups

Post Times to Beyond the Whiteboard.

In honor of Navy Lieutenant Michael McGreevy, 30, of Porterville, NY who was killed in Afghanistan June 28th 2005.

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

12/6/2011 - Tabata Something Else

Tuesday, 06 December 2011 07:24

Published in WOD Blog

12/6/2011

Warm Up:

Gotham Warm Up

WOD:

Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post Total Reps to Beyond the Whiteboard.

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

1/31/2012 - Up and Down

1/20/2012 - OHS

1/11/2012 - Minute on Minute Clean & Jerks

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

1/2/2011 - Harley Quinn

12/27/2011 - Pull ups

12/19/2011 - Hang Squat Snatch

12/16/2011 - Deadlift & Annie

12/10/2011 - Michael

12/6/2011 - Tabata Something Else

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