Thursday 08.18.2016

GP WOD:
For time:
500m run
30 Shoulder Press 75/55#
500m run
25 Push Press 115/75#
500m run
20 Push Jerks 145/95#

Open WOD:
For time:
800m run
30 Shoulder Press 95/65#
800m run
25 Push Press 135/95#
800m run
20 Push Jerks 185/135#

Anne levitating over the box during the Sprint Chipper of The NYC Subway Series.  There are still some slots left for this weekends event.  Three workouts have been announced.  1 Rm Overhead Squat, Run/Double under/Row, and Prowler push Sprint.  Click the link if you would like to register and help Team Gantry sweep week 3.
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Wednesday 08.17.2016

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

GP WOD:
EMOM 10
30 Double-unders
15 Ball slam 40/20#
Open WOD:
EMOM 10
30 Double-unders
15 Ball slam 50/30#

Mark’s Australian CrossFit tour, keeping up his fitness on his honeymoon.

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Monday 08.15.2016

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

GP WOD:
AMRAP 3
3 SDLHP 95/65
3 Burpees

Rest 3 minutes

AMRAP 3
5 SDLHP 75/55
5 Burpees

Rest 3 minutes

AMRAP 3
Burpees

Open WOD:
AMRAP 3
3 SDLHP 115/75
3 Burpees

Rest 3 minutes

AMRAP 3
5 SDLHP 95/65
5 Burpees

Rest 3 minutes

AMRAP 3
Burpees

I have participated in the NYC Subway Series since the first year in 2010, as a member of two different CrossFits, a coach and an owner.  This year by far surpasses any other year.  Hosting the NYC Subway Series and having our members and coaches help to run a flawless event is the greatest feeling i could have.  Better than winning any workout or event.  Thank you to all of you for making CrossFIt Gantry what it is!  Oh yeah, and we won week two.

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Sunday 08.14.2016

We will be hosting Week 2 of the Subway series today. There will be no Open floor today. Please come and cheer on you fellow Gantries as we try to hold our first place from week 1.

Saturday 08.13.2016

GP WOD:
Teams of 2:
AMRAP 25
1000 m row
100 T2B
1000m run
100 Thruster 85/65#

Open WOD:
Teams of 2:
AMRAP 25
1000 m row
100 T2B
1000m run
100 Thruster 105/75#

COMP WOD:
3 Rounds for time
10 wall ball 30/20#
2 rope climb

15 minutes of mobility

Jariko lifting. Reminder that weightlifting is meeting today from 11-1.

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Friday 08.12.2016

Strength:

Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
8 @ 90%

GP WOD:
AMRAP 7
25 double-unders
5 burpee pull-up
Jump to a bar at least 6 inches beyond your reach

Open WOD:
AMRAP 7
25 double-unders
5 burpee bar muscle-ups
Jump to a bar at least 6 inches beyond your reach

Thursday 08.11.2016

GP WOD:
10-1 Push-up
1 squat clean 225-205-185/145-125-105
1-10 Banded C2B Pull-ups
Open WOD:
10-1 HSPU
1 squat clean 225-205-185/145-125-105
1-10 C2B Pull-ups

Tonight is the registration deadline for Event 2 of the Subway series.  There are still slots left.  Don’t forget therein a scaled division.  We will be using rope assisted pull ups for the scaled division.  We have been doing these in class the last several weeks, so therein no reason why everyone can’t participate.  You should be experts these by now!

“Not Legless With A Heavy Ball” – Scaled Division Version!
For Time:27 Wall Ball Shots, 20/12# to 9’10 Rope-Assisted Pull-Up21 Wall Ball Shots8 Rope-Assisted Pull-Up15 Wall Ball Shots6 Rope-Assisted Pull-Up9 Wall Ball Shots4 Rope-Assisted Pull-Up

Scaled division athletes — get ready to try something fun and new in week 2 @crossfitgantry: the rope-assisted pull-up! For your first workout, you’ll be doing pull-ups using a rope climb foot lock to help you get over the bar. Take a look at the description below and give it a try

Each rep begins with the athlete hanging from the pull-up bar with arms fully extended. Athlete must lock the rope around their feet in a S- or J-wrap, and use the assistance of their lock to pull their chin over the horizontal plane of the pull-up bar. Athletes must unwrap their feet after every rep and rewrap.

 

Katy getting  after it on the rower at the Subway Series Event 1.

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Wednesday 08.10.2016

Strength:

Bench Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Rule of 8 on the final set.

GP Wod
Every 1 min for 12 mins, alternating between:
Static Dip Hold (On Dip Bars), 30 secs
Hollow Hold, 30 secs
Goblet Squat Hold, pick load, 30 secs

OP Wod
Every 1 min for 12 mins, alternating between:
Ring Dip Hold (Top), 30 secs
Hollow Hold, 30 secs
Front Rack Hold (Double Kettlebell), 30 sec

James H. making Grace look easy during Week 1 of the The NYC Subway Series .  We are proud to be hosting week 2.  There are still spots to compete and also spots to judge, volunteer and cheer on Sunday.  Let’s show the NYC CrossFit Community we are great hosts and the best CrossFit gym in NY!

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Tuesday 08.09.2016

Strength:
Bench Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Rule of 8 on the final set.

GP and OP WOD:
Every 1:30 for 12 minutes
1 Power snatch +
1 Hang power snatch +
1 Hang squat snatch
Ascending load

There are still slots left for this weekends Subway Series Event 2. Register here.  We also still need volunteers for judging, set up and general flow managers. Speak with Beth or sign upon the sheet by the whiteboard.

WORKOUT 1:

“NOT LEGLESS WITH A HEAVY BALL”
RX DIVISION
For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs

SCALED DIVISION
For Time:
27 Wall Ball Shots, 20/12# to 9’
10 Rope-Assisted Pull-Up
21 Wall Ball Shots
8 Rope-Assisted Pull-Up
15 Wall Ball Shots
6 Rope-Assisted Pull-Up
9 Wall Ball Shots
4 Rope-Assisted Pull-Up