Thursday 07.16.2015

Reminder: There are NO 8 am or Noon Classes today. All other classes will proceed as regularly scheduled. We apologize for the inconvenience.

Back Squat Week 1
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
*Add 10# to your 1RM from the last deadlift cycle
*Calculate 90% o your new 1RM

GP WOD:
3 Rounds
1 Min
10 Front squat 135/95#
rest the remainder of the time
3 Mins
500 M Run
rest the remainder of the time
Open WOD:
3 Rounds
1 Min
10 Front squat 165/110#
rest the remainder of the time
3 Mins
500 M Run
rest the remainder of the time

Wednesday 07.15.2015

Press Week 1
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
*Add 5# to your 1RM from the last deadlift cycle
*Calculate 90% o your new 1RM

GP WOD:
10 minutes of T2B drills
then
4 RFT
20 step-ups
5 strict T2B

Open WOD:
EMOM 10 Min
alternating
10 T2B
35 Double unders
then
4 RFT
20 Pistols
5 MUs

Tuesday 07.14.2015

3 Rep Max Thruster
15 minutes to establish
*out of the rack

GP WOD:
21-15-9
Power clean 95/65#
Burpee box jump 24/20″
Box HSPU
Open WOD:
21-15-9
Power Clean 115/75#
Burpee box jump 24/20″
HSPU

Subway Series Event 1 Movement Standards

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Monday 07.13.2015

Deadlift Week 1
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
*Add 10# to your 1RM from the last deadlift cycle
*Calculate 90% o your new 1RM

GP and Open WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
8 intervals pull-ups
8 intervals push-ups
8 intervals sit-ups
8 intervals squats.
There is no rest between exercises.
Score is total number of reps in the 32 intervals.

Registration for the Subway Series is Open.
August 2 12 Pm CrossFit Queens
August 9 12 Pm CrossFit Virtuosity
August 16 12 Pm CrossFit Long Island City
August 23 12 Pm CrossFit South Brooklyn
Workout 1 has been announced on the Subway Series Facebook Page
Lets have another strong showing again this year.

2014 Subway Series Team Gantry

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Saturday 07.11.2015

GP WOD:
Team MeGee
team of 2, alternating rounds
Complete as many rounds in 30 minutes as you can of:
5 Deadlift 225/155#
13 Push-ups
9 Box Jumps 24/20″
Open WOD:
“McGee”
Complete as many rounds in 30 minutes as you can of:
5 Deadlift 275/185#
13 Push-ups
9 Box jumps 24/20″

Friday 07.10.2015

EMOM 7
1 Hang Power Snatch+
1 OHS+
1 Hang Squat Snatch
GP WOD:
AMRAP 10
20 Wallball 20/14# 10’/9′
15 Knee-up
Open WOD:
AMRAP 10
20 Wallball 30/14# 10’/10′
15 Toes-to-bar

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Thursday 07.09.2015

Bench Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* Use 90% of your 1RM
* You must get one or more reps on the final set. Do not go to failure. This is not a 1 rep max test.

GP WOD:
40 seconds single unders
20 OH Walking lunge steps 25/15#
20 SDLHP 53/36#
Open WOD:
EMOM for 15 min alternating
40 Double unders
20 OH Walking lunge steps 45/25#
20 SDLHP 72/53#

Wednesday 07.08.2015

Back Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* Use 90% of your 1RM
* You must get one or more reps on the final set. Do not go to failure. This is not a 1 rep max test.

GP WOD:
15-12-9
Thruster 115/75#
C2B pull-up
Open WOD:
9-6-3
Thruster 165/105#
Bar muscle-up
IF you can do the heavier loading BUT cannot do Bar muscle-ups,
9-6-3
Thruster 165/105#
15-12-9
Chest to bar pull-up

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Tuesday 07.07.2015

Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* Use 90% of your 1RM
* You must get one or more reps on the final set. Do not go to failure. This is not a 1 rep max test.
GP WOD:
Death by hang power clean 95/65#
Open WOD:
Death by hang power clean 135/95#

*With a continuously running clock do 1 hang power clean the first minute, 2 hang power cleans the second minute, 3 hang power cleans the third minute… continuing as long as you are able. Use as many sets each minute as needed.  Each new set or every time you break must begin with a deadlift to the top of the hang position.

Lumberjack Twenty 9 and 10 am Crew, July 4 2015

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