Saturday 07.16.2016

GP WOD:
AMRAP 23
9 Banded C2B pull-ups
15 Power clean 95/65
21 squats
400-meter run w/ 25/15 plate

Open WOD:
“Harper”
AMRAP 23
9 C2B pull-ups
15 Power clean 135/95#
21 squats
400-meter run w/ 45/25 plate

Comp Class
WOD 1
AMRAP 5 Min
5 Power Cleans 95/65#
5 Thrusters 95/65#

WOD 2
Amrap 10 minutes of:
3 Deadlifts 315/225#
1 Round of “Cindy”

WOD 3
4 Rounds
500 M Run
20 Burpee box jumps

Rest 5 minutes between workouts.

Friday 07.15.2016

Reminder – The gym is being rented out today for a private event.  This will not effect the 6 and 7 am classes.  Noon, 5 and 6 pm class will be abel to use the front restrooms for changing and the cubbies in the front but the interior of the gym will not be available during those classes. Thank you for your understanding.  We will be doing a running WOD so classes will take place outside.  THERE WILL BE NO LIFTING LABA ND NO OPEN FLOOR TODAY.

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Thursday 07.14.2016

Strength
Deadlift 1×5 at 40% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×3 at 60% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP WOD:
21-15-9
Front Squat (from ground) 115/85#
HR push-up
Open WOD:
21-15-9
Front Squat (from ground) 155/105#
HSPU
Notes: time cap – 12 minutes

Wednesday 07.13.2016

Strength

Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×3 at 70% 1RM
Press 1×3 at 80% 1RM
Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP/Open WOD:
1 min max reps KB swing
rest 2 min
1 min max reps KB clean
rest 2 min
1 min max reps KB snatch
AHAP – same weight for each
switch hands at 30 for clean and snatch

Keith visiting Chikara Crossfit Tokyo

1

Tuesday 07.12.2016

Strength:
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP WOD:
3 RFT:
400 M run
12 Hang power snatch 95/65
24 Wall ball 20/14 10’/9′

Open WOD:
3 RFT:
400 M run
12 Hang power snatch 115/85
24 Wall ball 20/14 10’/9′

The NYC Subway Series is 1 month away. Sundays in August. Join the team and represent CrossFit Gantry and help us try to win the NYC Affiliate Cup!

The NYC Subway Series

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Monday 07.11.2016

Strength
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×3 at 60% 1RM
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP/OPEN WOD
Every 2 mins:
Row 150/130m in 30 seconds
90 seconds rest
Increase by at least 1 meter each round

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Saturday 07.09.2016

GP Wod
Team Nutts
For time:
10 HSPU (each)
15 Deadlifts, 185/135 (each)
25 Box Jumps 24/20 (each)
50 Pull-ups (split)
100 Wall Balls, 20/14 10’/9′ (split)
200 Double Unders (split)
Run, 45/35 plate, 400 m (together, sharing plate)

Open WOD
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m

COMP WOD

0:00-10:00
Establish a 3 rep max Front Squat
10:00-15:00
Max rep Rope climb
20:00-40:00
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m

We are proud to feature Progenex Recovery and More Muscle single serve packets in our vending machine. They are made with with the purest and most easiest digested whey protein on the market.  If you haven’t tried them yet you are missing out on optimizing your recovery.

Friday 07.08.2016

EMOM for 7
1 Hang power snatch+
1 OHS+
1 Hang squat snatch
Pick load

GP WOD:
AMRAP 3
500m Row
Max rep GHD
rest 3 min
AMRAP 3
500m Row
Max rep KB swings 44/26#
rest 3 min
AMRAP 3
500m Row
Max rep Snatch 65/45#

Open WOD:
AMRAP 3
500m Row
Max rep GHD
rest 3 min
AMRAP 3
500m Row
Max rep KB swings 53/36#
rest 3 min
AMRAP 3
500m Row
Max rep Snatch 75/55#

Friday mornings in the summer.

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