Saturday 08.15.2015

GP WOD:
“Horton”
AMRAP 35
800m run
80 Air squats
8 C2B pull ups
8 Hand-release push-up

Open WOD:
“Hortman”
AMRAP 45
800m run
80 Air squats
8 Muscle-ups

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Friday 08.14.2015

There will be NO Open floor today at 4:30.  The gym will open at 5:30 for 6 pm class.

Deadlift Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
AMRAP 3
10 OHS 95/65#
10 Step up 24/20″
rest 1.5 minutes
AMRAP 4
10 OHS 95/65#
10 Box jump 24/20″
rest 2 minutes
AMRAP 5
10 OHS 95/65#
10 Box jump over 24/20″

Open WOD:
AMRAP 3
10 OHS 115/75#
10 Box jump 24/20″
rest 1.5 minutes
AMRAP 4
10 OHS 115/75 #
10 Burpee box jump 24/20″
rest 2 minutes
AMRAP 5
10 OHS 115/75#
10 Burpee box jump over 24/20″

Andrew hitting a 300# Clean and Jerk

Wednesday 08.12.2015

Bench Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
10 minutes of pull-up skill work
then
400m run
15 Thrusters 95/65#
400m run
15 Thrusters 95/65#
400m run

Open WOD:
EMOM for 5 minutes
10 Pull-ups
then
500m run
15 Thrusters 135/95#
500m run
15 Thrusters 135/95#
500m run

Dan and Beth as they win Event 2 of the 2015 Subway Series

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Tuesday 08.11.2015

Back Squat Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD
3 RFT:
1 minute Double Under attempts
25 knee-ups
10 Clean and Jerks 95/65#

Open WOD:
3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 135/95#

Our fearless leader

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Monday 08.10.2015

Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
Tabata Wall Ball 20/14#
Rest 1 minute
Tabata Burpees
Rest 1 min
Tabata Russian KB Swing 53/14#

Open WOD:
Tabata Wall Ball 30/20#
Rest 1 minute
Tabata Burpees
Rest 1 min
Tabata Russian KB Swing 72/53#

Perform 8 intervals of :20 seconds of work and :10 seconds of rest. Rest 1 minute as you transition to the next exercise. Your score is your lowest round of each exercise.

Congratulations to Beth and Dan B. for each placing first place in the Scaled Division of Event #2 of the Subway series and to Andrew G. for placing 3rd in the Rx Division.

Despite having NO GIRLS entered in the Rx Division and thanks to solid performances by Andrew, Bryan and Joe, CrossFIt Gantry finished ranked 4th for Event 2 and we held on to 3rd position Overall for weeks 1 and 2.
It would be very nice to have some girls come out and represent the gym next weekend for Event 3 at CrossFit LIC. The workout is:
3 Rds for time:
24 Wall ball
400 m Run
12 OHS
We programmed the workout in class last Wednesday so I KNOW there are some of you who can do it Rx.  I will be extremely disappointed if we do not have any women register for next weekend!

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Sunday 08.09.2015

The gym will be closed today.  There is no Yoga class and no open floor.

Saturday 08.08.2015

GP WOD:
Abbate Lite
Run 1 mile
21 Clean and Jerk 135/115/95/75#
Run 800 meters
21 Clean and Jerk 135/115/95/75#
Run 1 Mile
Open WOD:
Abbate
Run 1 mile
21 Clean and Jerk 155/105#
Run 800 meters
21 Clean and Jerk 155/105#
Run 1 Mile

We must address the overactive and underactive musculature that are causing the faulty movement patterns during the squat and other movements, and address them with both flexibility and corrective exercises, AS WELL AS movement cues such as knees out and weight in the heels.

Friday 08.07.2015

Deadlift Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 10# to your previous 1RM before calculating 90%
Use 90% of your 1RM

GP WOD:
EMOM 15 min, alternating
12/8 Cal Row
10 Burpees
10 knee up

Open WOD:
EMOM 15 min alternating
15/10 Cal Row
10 Burpees to 6″ target
10 Toes to bar

Thursday 08.06.2015

12 Minutes to establish a 1 RM Snatch
GP WOD:
4 Rounds for time:
10 DB Thrusters 25/15#
20 Walking lunge steps 25/15#
15 Deficit Push ups (hands on dumbells)
Open WOD:
4 Rounds for time:
10 DB Thrusters 45/25#
20 Walking lunge steps 45/25#
15 Deficit Push ups (hands on dumbells)