GP WOD:
5 RFT
50 double-unders
15 DB squat cleans 25/15#
15 Dirty South T2B
50 double-unders
Rest 2 minutes
Open WOD:
5 RFT
50 double-unders
15 DB squat cleans 45/25#
15 T2B
50 double-unders
Rest 2 minutes
Strength
10 minutes to work up to a heavy power or squat snatch
GP WOD:
EMOM 10 (alternating)
5 C2B
10 One-arm DB snatch AHAP
Open WOD:
EMOM 10 (alternating)
3 Bar MU
10 One-arm DB snatch AHAP
Don’t forget to register for The NYC Subway Series. You can do any or all of the weekends. We will be hosting the second weekend, Sunday August 14th. Don’t feel like competing? We will need volunteers and judges to help us show the rest of the NYC CrossFit gyms who has the greatest members and community.
The NYC Subway Series pits NYC’s affiliates against one another in an epic showdown: each weekend in August we throw down at a different NYC box.
All NYC affiliates are invited to participate: the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
2014 Gantry Squad
GP WOD:
For time:
1-10 back squat 115/75# (from the floor)
3-30 burpees
Open WOD:
For time:
1-10 back squat 155/105# (from the floor)
3-30 burpees
Push Press
5-5-5
ascending
GP WOD:
3 Rounds
1 Minute Max Wall Ball 20/14
1 Minute Max KB Swings 53/36
1 Minute Max Ball slams 40/20
1 Minute rest
Open WOD:
3 Rounds
1 Minute Max Wall Ball 20/14
1 Minute Max KB Swings 72/53
1 Minute Max Ball slams 50/30
1 Minute rest
Congratulations to Mat Fraser and Katrin Tanja Davidsdottir, the Fittest Man and Woman at the 2016 Reebok CrossFIt Games
GP WOD:
Teams of 2, alternating rounds:
8 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
Open WOD:
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
Comp Wod 1
AMRAP 5 min
350 M row
5 Muscle ups
rest 5 min
Comp Wod 2
Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch 75/55 lbs
rest 12 min
Comp Wod 3
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
Every 2 minutes for 10 minutes
2 push press
2 push jerk
ascending load
GP WOD:
100 lateral DB hop
5 rounds
10 DB thrusters 45/25
6 Rope pulls
6 rope pull-ups
100 lateral DB hop
Open WOD:
100 Double-unders
5 rounds
10 DB thrusters 45/25
2 Rope climbs
100 Doubles-unders
2016 Reebok CrossFit Games Day 1 Events 1,2 and 3
Don’t forget to come down to the LIC Landing tonight for a drink and a sunset with your fellow Gantrians.
Summer Social at the LIC Landing
Strength
Deadlift :
Deadlift 1×5 at 40% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×3 at 60% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP Wod
4 rounds for time of:
8 Dips
12 Power Snatches, 75/55 lbs
16 Dirty South T2 Bs
Open Wod
4 rounds for time of:
8 Handstand Push-ups
12 Power Snatches, 95/65 lbs
16 Toes-to-bars
Prep class mastering the squat.
Strength
Press
Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×5 at 75% 1RM
Press 1×3 at 85% 1RM
Press 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP WOD:
Every 5 minutes for 20 minutes:
200m sprint
20 Wall ball 20/14 10’/9′
20 HR push-ups
Open WOD:
Every 5 minutes for 20 minutes:
200m sprint
25 Wall ball 20/14 10’/9′
25 HR push-ups
Hoo-Fat!!!
Strength
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP WOD:
EMOM 15 (alternating)
6 Box jump 30/24″
12 Abmat sit-up
18 Ball slam 40/20#
Open WOD:
EMOM 15 (alternating)
6 Box jump 36/30″
12 GHD
18 Ball slam 50/30#
Strength
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×3 at 60% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP/Open WOD:
“Jackie”
1000m row
50 thruster 45
30 pull-ups