Tuesday 08.30.2016

Skill:
15 minutes Rope climb workshop

GP WOD:
5 RFT
10 Clean and Jerk 115/85#
1 rope climb or 3 Rope K2E + 3 rope pull-up

Open WOD:
5 RFT
10 Clean and Jerk 155/105#
1 legless rope climb

Congratulations to The Long Island City Barbell Club, Coach Jariko and all the members who competed in the Brooklyn Barbell Classic.

Jariko 105/130k 3rd place men’s 94k
Beth 65/81k 1st place women’s 75+k
Paul 78/108k
Justin 79/101k
Juan 66/84k
Oliver 82/105k

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Monday 08.29.2016

Back Squat Week 1
Add 10# to your previous 1 RM
Use 90% of your new 1RM to do the calculations
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ (10) @ 85%

GP WOD:
For time:
100 Wall ball 20/14
each time you break the wallballs, do 8 burpees

Open WOD:
For time:
100 Wall ball 20/14
each time you break the wallballs, do 13 burpees

Congratulations to Christina on her 2nd Place Rx Women finish and Andrew on his 1st Place Rx Male finish. And huge Congratulations to Team Gantry on the 1st Place Sweep of the NYC Subway Series and the title of Fittest NYC Affiliate. Thank you to everyone who gave their time and energy throughout the 4 events to contribute to making the win happen!

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Saturday 08.27.2016

GP WOD:
Partner WOD
AMRAP 25
50 Box jump over 24/20″
500m Run together
50 Pull-up
500m run together
50 Shoulder-to-OH 95/65#
Open WOD:
Partner WOD
AMRAP 25
50 Box jump over 30/24″
500m Run together
50 C2B Pull-up
500m run together
50 Shoulder-to-OH 115/85#

That is focus!

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Friday 08.26.2016

15 minutes working up to a heavy complex
6 x 1 Power Clean+
1 Hang Power Clean+
2 Jerk (push or split)

GP WOD:
5 RFT
10 DB squat clean 25/15#
30 Double-unders

Open WOD:
5 RFT
10 DB squat clean 45/25#
30 Unbroken double-unders

Coach Jariko during the Overhead Squat event of week 3 of the NYC Subway Series.  We have a big weekend coming up for CrossFit Gantry.  Don’t miss Team Gantry during week 4 at CrossFit Queens on Sunday OR The debut of The Long Island City Barbell Club lifters at The Brooklyn Barbell Classic on Saturday and Sunday at CrossFit Virtuosity.

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Thursday 08.25.2016

HSPU workshop
or
4x 5 HSPU (strict as long as you can, then kip remaining)

GP WOD:
5x
25 bench press 65/33#
250m row
rest while partner goes

Open WOD:
5x
25 bench press 95/55#
250m row
rest while partner goes

Christina hitting a 175# overhead squat in Event 3 of the subway series.  Workouts for Event 4 have been released and we are on our way to a clean sweep and the title of Top Affiliate for 2016.   Don’t miss it!

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Wednesday 08.24.2016

EMOM 10
1 Power Snatch+
1 OHS+
1 Squat Snatch
same weight across
GP WOD:
EMOM 15 (alternating)
15 ABmat Sit-up
10 One-arm DB snatch AHAP (alternating)
10 Ball slam 40/20#
Open WOD:
EMOM 15 (alternating)
5, 10 or 15 GHD Sit-ups
10 One-arm DB snatch AHAP (alternating)
10 Ball slam 50/30#

Sebastiano on vacation in his home town in Italy making time for some CrossFit

@crossfit_pietrasanta @crossfitgantry #sweatingoverseas #crossfit #dropincrossfit #italy #newyork #neverstoptraining

A photo posted by sebastiano_tp (@sebastiano_tp) on

Tuesday 08.23.2016

CrossFit Gantry has a big weekend coming up this weekend.  We will have members of the Long Island City Barbell Club lifting in the BBC Weightlifting Classic and we are on our way to a clean sweep of the 2016 Subway Series.  Come out and cheer on your fellow members and competitors at either CrossFit Virtuosity on Saturday and Sunday or on Sunday at CrossFit Queens in Astoria.  We will post lifting times for the BBC and heat times at CrossFIt queens later in the week.

I mean could that be any more perfect!  Sam just needs a hat.

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Monday 08.22.2016

Strength
Front Squat
7-7-5-5-3-3-2-1-1
Ascending load

GP WOD:
9-7-5
Thrusters 115/75#
Strict Pull-ups
Ring Dips

Open WOD:
9-7-5
Thrusters 155/105#
Muscle-ups

Justin rowing his way to a 1st place finish in the Triple 1’s workout.  CrossFit Gantry took 1st place for week 3 of the Subway Series.  Next week is the final week at CrossFit Queens in Astoria.  Join the team for the final workout as a spectator or competitor and lets make it a clean sweep of the 2016 NYC Subway Series.

Saturday 08.20.2016

GP WOD:
Partner AMRAP 25
(alternating rounds)
200m row
15 Thrusters 75/55#
10 Dirty south T2B

Open WOD:
Partner AMRAP 25
(alternating rounds)
200m row
15 Thrusters 95/65#
10 T2B

Angelo busting out Med ball GHD sit ups in Event 2 of the NYC Subway Series.  CrossFit Gantry is holding strong in 1st place after two weeks.  Event 3 kicks off on Sunday at CrossFit South Brooklyn.

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Friday 08.19.2016

Strength
Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
6 @ 95% unbroken or as few sets as possible

GP WOD:
AMRAP 20
5 pull-ups
10 dips
15 OHS 75/55#

Open WOD:
AMRAP 20
5 C2B pull-ups
10 ring dips
15 OHS 95/65#

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