Guerrilla Fitness http://guerrillafitness.net Revolutionizing Strength & Conditioning Wed, 22 Feb 2012 14:41:44 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Barbell Workout for 2/22/12 http://guerrillafitness.net/2012/02/barbell-workout-for-22212/ http://guerrillafitness.net/2012/02/barbell-workout-for-22212/#comments Wed, 22 Feb 2012 02:00:44 +0000 sean@guerrillafitness.net http://guerrillafitness.net/?p=3334 Barbell Workout for 2/22/12

Strength:

Bench (2x5, 1x5+)

Barbell Curl (2x10-15)

Power Clean/Deadlift (5x3/1x5)

Post results to comments.

]]> http://guerrillafitness.net/2012/02/barbell-workout-for-22212/feed/ 3 Montclair WOD for 2/22/12 http://guerrillafitness.net/2012/02/montclair-wod-for-22212/ http://guerrillafitness.net/2012/02/montclair-wod-for-22212/#comments Wed, 22 Feb 2012 02:00:35 +0000 Gregg Arsenuk http://guerrillafitness.net/?p=3279 Montclair WOD for 2/22/12

Nutrition Challenge Potluck this Friday in Montclair. Please email challenge@guerrillafitness.net with your attendance and contribution TODAY!

WOD (sustained effort)
5 Rounds
10 C2B Pull-ups
12 Sit-ups
15 KBS 24kg/16kg
400m Run

Post results to comments.

]]> http://guerrillafitness.net/2012/02/montclair-wod-for-22212/feed/ 17 Teens WOD for 2/22/12 http://guerrillafitness.net/2012/02/teens-wod-for-22212/ http://guerrillafitness.net/2012/02/teens-wod-for-22212/#comments Wed, 22 Feb 2012 02:00:24 +0000 Mike Metzger http://guerrillafitness.net/?p=3338 Teens WOD for 2/22/12

WOD:

2k row

]]> http://guerrillafitness.net/2012/02/teens-wod-for-22212/feed/ 0 Morristown WOD for 2/22/12 http://guerrillafitness.net/2012/02/morristown-wod-for-22212/ http://guerrillafitness.net/2012/02/morristown-wod-for-22212/#comments Wed, 22 Feb 2012 02:00:19 +0000 Mike Delatorre http://guerrillafitness.net/?p=3335 Morristown WOD for 2/22/12

To all members: please do not park in the gravel lot.  It is reserved for coaches and art gallery patrons only.

Congratulations to Reiko, Wendy and Paula (GF Montclair) for their promotions to Assistant Coach.  Click here for info on what that means.

WOD

Complete the following in 18 minutes:
1 mile run

In remaining time,
Determine your heaviest clean (squat, power, or split)

Post results to comments.

]]> http://guerrillafitness.net/2012/02/morristown-wod-for-22212/feed/ 5 Kids WOD for 2/22/12 http://guerrillafitness.net/2012/02/kids-wod-for-22212/ http://guerrillafitness.net/2012/02/kids-wod-for-22212/#comments Wed, 22 Feb 2012 02:00:11 +0000 Pete Paradiso http://guerrillafitness.net/?p=3341 Kids WOD for 2/22/12

Buy in:

Mixed Tabata

WOD:

Teams of 3 must complete 3 Rounds
250m Row
Kettlebell Swings
Box Jumps

GAME!

]]> http://guerrillafitness.net/2012/02/kids-wod-for-22212/feed/ 0 Morristown WOD for 2/21/12 http://guerrillafitness.net/2012/02/morristown-wod-for-22112/ http://guerrillafitness.net/2012/02/morristown-wod-for-22112/#comments Tue, 21 Feb 2012 02:00:42 +0000 Mike Delatorre http://guerrillafitness.net/?p=3331 Morristown WOD for 2/21/12

To all members: please do not park in the gravel lot.  This is reserved for the coaches and art gallery patrons only.

Congratulations to Reiko, Wendy and Paula (GF Montclair) for their promotions to Assistant Coach.  Click here for info on what that means.

WOD

1-2-3-4-5-6-7-8-9-10
Front squats, 115#/75#
Push presses, 115#/75#
Knees-to-elbows

Post results to comments.

]]> http://guerrillafitness.net/2012/02/morristown-wod-for-22112/feed/ 25 Montclair WOD for 2/21/12 http://guerrillafitness.net/2012/02/montclair-wod-for-22112/ http://guerrillafitness.net/2012/02/montclair-wod-for-22112/#comments Tue, 21 Feb 2012 02:00:28 +0000 Gregg Arsenuk http://guerrillafitness.net/?p=3277 Montclair WOD for 2/21/12

Nutrition Challenge Potluck this Friday in Montclair.
Please email challenge@guerrillafitness.net with your attendance and contribution TODAY!

Strength Training
Deadlift 5RM

WOD (interval)
On the min/12 minutes
2 sets of the Bear Complex 135#/95#
(BC = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)

5 Burpee penalty for each missed round

Post results to comments.

 

]]> http://guerrillafitness.net/2012/02/montclair-wod-for-22112/feed/ 10 Teens WOD for 2/21/12 http://guerrillafitness.net/2012/02/teens-wod-for-22112/ http://guerrillafitness.net/2012/02/teens-wod-for-22112/#comments Tue, 21 Feb 2012 02:00:13 +0000 Mike Metzger http://guerrillafitness.net/?p=3328 Teens WOD for 2/21/12

WOD:

1-2-3-4-5-6-7-8-9-10
front squat
push press
knees to elbows

]]> http://guerrillafitness.net/2012/02/teens-wod-for-22112/feed/ 0 Kids WOD for 2/21/12 http://guerrillafitness.net/2012/02/kids-wod-for-22112/ http://guerrillafitness.net/2012/02/kids-wod-for-22112/#comments Tue, 21 Feb 2012 01:00:55 +0000 Pete Paradiso http://guerrillafitness.net/?p=3317 Kids WOD for 2/21/12

Buy in:

3 min AMRAP
3 Cart Wheel => 7 Lat Hops => Bear Crawl => Rope Swing

Skill:

Deadlift/Kettlebell Swing Relay

WOD:

Every Minute on the Minute for 5 Minutes
3 Kettlebell Swings
5 Deadlifts
3 x 5 yard Sprints

GAME!

]]> http://guerrillafitness.net/2012/02/kids-wod-for-22112/feed/ 0 Kids WOD for 2/20/12 http://guerrillafitness.net/2012/02/kids-wod-for-22012/ http://guerrillafitness.net/2012/02/kids-wod-for-22012/#comments Mon, 20 Feb 2012 02:00:35 +0000 Pete Paradiso http://guerrillafitness.net/?p=3313 Kids WOD for 2/20/12

Buy in:

3 min AMRAP
3 Cart Wheel => 7 Lat Hops => Bear Crawl => Rope Swing

Skill:

Sumodeadlift High Pull Relay

WOD:

Every Minute on the Minute for 10 Minutes
5 Sumodeadlift High Pull
5 Kettlebell Swings
3 x 5 yard Sprints

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