Saturday 09.26.2015

logo-lic-003  Gantry Logo_FNL BLK

LIC +Gantry
Partner Karen (one partner works,one partner rests)
150 Wallbal 20/14#
.5 mile partner bumper plate run 35/15#
Jackie (individual)
1000 M Row
45 Thrusters 45#
30 Pull ups

Your time will be the overall time of each Partner combined for Karen+Run+Jackie. So if partner #1 finishes in 20:14 and partner #2 in 22:00 the Team time is 42:14.

The gym will be open at 9 am.  We will leave Gantry at 9:45 to head over to CrossFit LIC.  There will be a group warm-up at CrossFit LIC at 10 am.
Teams will consist of 1 Gantry member with 1 LIC member.  Karen will be completed together with one partner working at a time until 150 wall ball shots are completed.  Then both partners will run .5 miles to CrossFit Gantry carrying a bumper plate.  When you arrive at Gantry, rowers and barbells will be set up and ready to go right into Jackie.
We start heats every 15 minutes. If you do not want to leave Gantry at 9:45, just show up at CrossFIt LIC any time after 10 am and you will be partnered and placed in the next available heat.

After the workout we will be lighting up the BBQ for an End of Summer/Beginning of fall Merger celebration BBQ.  Hang out have a burger and a cider and meet some new workout buddies.

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Friday 09.25.2015

Bench Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
4 Rounds
Not for time
30 sec Hanging L-sit
10 Shank lever
30 sec Wall climb hold

Open WOD:
4 Rounds
Not for time
30 sec Hanging L-sit
10 Shank lever
30 sec Handstand hold

Thursday 09.24.2015

Deadlift Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
3 RFT
20 S2OH 75/55#
40 KB swings 53/36#
60 Double-unders

Open WOD:
3 RFT
20 S2OH 95/65#
40 KB swings 53/36#
60 Double-unders
* 5 burpees when you break reps

Wednesday 09.23.2015

10 Min to work up to heaviest possible complex:
1 Power clean +
1 Hang squat clean +
1 Thurster +
1 Jerk

GPP WOD:
50 cal row
40 sit-ups
30 hang power cleans 95/65#
20 HR push-ups
10 Dips

Open WOD:
50 cal row
40 GHD sit-ups
30 hang power cleans135/95
20 HSPU
10 MUs

We have a modified schedule for Saturday morning, so please plan accordingly. We have a special workout planned.  We will be partnering with CrossFit LIC to do two WODs at two gyms.  There will be no 9 am class.  Instead, we will meet at CrossFit Gantry at 9:30 and head over to CrossFit LIC at 9:45.  At 10 am we will do a group warm up and begin the WOD at CrossFIt LIC.  After completion of the WOD 1.0 , there will be a .5 mile run over to CrissFit Gantry, and you will finish WOD 2.0 for your total time.  We will be running heats every 10 minutes, so if you would like to start at a later time, you do not have to be there at 9:45.  More details will be released at the end of the week.

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Tuesday 09.22.2015

Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
AMRAP 12 min
Every 4 min
500m run
Max Knee ups

Open WOD:
AMRAP 12 min
Every 3 min
500m run
Max Toes to bar

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Monday 09.21.2015

Back Squat Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.
* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps.  If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:
21-15-9
Snatch 75/55#
9-15-21
Pull-ups

Open WOD:
21-15-9
Snatch 95/65#
9-15-21
C2B pull-ups

40 Weeks and still lifting strong!  Lets hope the delivery is as easy as Christina make these workouts look!

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