25 Push Press 95#/65#
15 Pullups
25 Situps
400m Run
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Home : WOD
WOD
7/10/10
Gregg Arsenuk - Friday, July 09, 2010
3 Rounds for time of:
25 Push Press 95#/65#
15 Pullups
25 Situps
400m Run
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25 Push Press 95#/65#
15 Pullups
25 Situps
400m Run
Post time to comments.
7/9/10
Gregg Arsenuk - Thursday, July 08, 2010
Strength Training
Power Clean 5x3
WOD
"Fran"
21-15-9 reps of:
Thrusters
Pullups
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Power Clean 5x3
WOD
"Fran"
21-15-9 reps of:
Thrusters
Pullups
Post time to comments.
7/8/10
Gregg Arsenuk - Wednesday, July 07, 2010
HYDRATE - Before/During/After Class
"The Filthy Fifty"For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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7/7/10
Gregg Arsenuk - Tuesday, July 06, 2010
You guys and gals will be flipping tires today. It's a lot of fun but can be a little dirty, so don't wear your Sunday's best. Dress accordingly. Gloves are an option.
Push Jerk 5x3
WOD
4 Rounds of:
10 Tire Flips
20 Pushps
30 Squats
20 min cap.
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Sgt. First Class Frank Lugo.
"Lugo" as most of you know him, is serving our country in Afghanistan. We are hoping to see him in August should he get a chance to come home on leave.
HYDRATE - Before/During/After Class
Strength TrainingPush Jerk 5x3
WOD
4 Rounds of:
10 Tire Flips
20 Pushps
30 Squats
20 min cap.
Post time to comments
Sgt. First Class Frank Lugo.
"Lugo" as most of you know him, is serving our country in Afghanistan. We are hoping to see him in August should he get a chance to come home on leave.
7/6/10
Gregg Arsenuk - Tuesday, July 06, 2010
HYDRATE - Before/During/After Class
3 rounds400m Run
12 BW Deadlifts
21 Box Jumps 24"/20"
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7/5/10
Gregg Arsenuk - Monday, July 05, 2010
We are introducing "MindBody, our new online scheduling and account
system. To get started, we are requiring ALL GF members to create
their account on this system. Without an account you will be unable to
sign up for classes. (Class sign ups will begin in Sept. DO NOT SIGN
UP FOR CLASSES AT THIS TIME.)
Click on the link below and in the upper right hand corner choose "New User: Sign Up" and follow the instructions for first time users. Please email ruth@guerrillafitness.net with any questions or problems
7/4/10
Gregg Arsenuk - Sunday, July 04, 2010
Holiday Schedule - GF will be open Saturday July 3rd and CLOSED Monday July 5th.
We are introducing "MindBody, our new online scheduling and account system. To get started, we are requiring ALL GF members to create their account on this system. Without an account you will be unable to sign up for classes. (Class sign ups will begin in Sept. DO NOT SIGN UP FOR CLASSES AT THIS TIME.)
Click on the link below and in the upper right hand corner choose "New User: Sign Up" and follow the instructions for first time users. Please email ruth@guerrillafitness.net with any questions or problems
7/3/10
Gregg Arsenuk - Friday, July 02, 2010
Holiday Schedule - GF will be open Saturday July 3rd and CLOSED Monday July 5th.
200m Run
75 Squats
200m Run
75 situps
200m Run
75 DB Push Press 45#/25#
200m Run
Post time to comments.
We are introducing "MindBody, our new online scheduling and account system. To get started, we are requiring ALL GF members to create their account on this system. Without an account you will be unable to sign up for classes. (Class sign ups will begin in Sept. DO NOT SIGN UP FOR CLASSES AT THIS TIME.)
Click on the link below and in the upper right hand corner choose "New User: Sign Up" and follow the instructions for first time users. Please email ruth@guerrillafitness.net with any questions or problems
75 Pullups200m Run
75 Squats
200m Run
75 situps
200m Run
75 DB Push Press 45#/25#
200m Run
Post time to comments.
7/2/10
Gregg Arsenuk - Thursday, July 01, 2010
Holiday Schedule - GF will be open Saturday July 3rd and CLOSED Monday July 5th.
Deadlift 5RM
WOD
9 Thrusters 95#/65#
42 Double Unders
15 Thrusters
30 Double Unders
21 Thrusters
18 Double Unders
Post time to comments.
We are introducing "MindBody, our new online scheduling and account system. To get started, we are requiring ALL GF members to create their account on this system. Without an account you will be unable to sign up for classes. (Class sign ups will begin in Sept. DO NOT SIGN UP FOR CLASSES AT THIS TIME.)
Click on the link below and in the upper right hand corner choose "New User: Sign Up" and follow the instructions for first time users. Please email ruth@guerrillafitness.net with any questions or problems
Strength TrainingDeadlift 5RM
WOD
9 Thrusters 95#/65#
42 Double Unders
15 Thrusters
30 Double Unders
21 Thrusters
18 Double Unders
Post time to comments.
7/1/10
Gregg Arsenuk - Wednesday, June 30, 2010
Holiday Schedule - GF will be open Saturday July 3rd and CLOSED Monday July 5th.
7 One Arm OHS 45# DB/25# DB (alternate hands each set)
14 Pushups
21 Situps
Post rounds to comments.
We are introducing "MindBody, our new online scheduling and account system. To get started, we are requiring ALL GF members to create their account on this system. Without an account you will be unable to sign up for classes. (Class sign ups will begin in Sept. DO NOT SIGN UP FOR CLASSES AT THIS TIME.)
Click on the link below and in the upper right hand corner choose "New User: Sign Up" and follow the instructions for first time users. Please email ruth@guerrillafitness.net with any questions or problems
AMRAP in 20 min of:7 One Arm OHS 45# DB/25# DB (alternate hands each set)
14 Pushups
21 Situps
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