Monday 07.06.2015

GP WOD:
For time:
80 squats
70 push-ups
60 single-leg step-up 24/20″
50-calorie row
40 single-arm overhead squats 25/15# db
30 Box handstand push-ups
20 thrusters 25/15# db
10 dips
Open WOD:
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats 45/25# db
30 handstand push-ups
20 thrusters 45/25# db
10 muscle-ups

11169162_10101905800532257_5179278325113400481_n

Fourth of July 2015

We will be doing Hero WODs every Saturday in July celebration of 4th of July. Don’t forget to wear your Limited Edition CrossFit Gantry ‘Merica shirt!

Classes will be at regular times today, 9, 10 and 11 am.  We will be lighting up the barbecue at 3 pm so come back with something to throw on the grill and a 6 pack and hang out!

GP and Open WOD:
“Lumberjack 20″
20 Deadlifts 275/185#
Run 400m
20 KB swings 72/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps 24″/20”
Run 400m
20 DB Squat Cleans 45/30
Run 400m

LumberjackHeroes_th

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Friday 07.03.2015

Weekend Schedule
Friday:Regular schedule today. All classes as normal.
Saturday : 9,10,11 am class. 3 pm BBQ
Sunday: Closed . There will be no yoga or Open floor today.

GP WOD:
15 minute Rope climbing skills

21-15-9
Power Clean 95/65
Knee-up

Open WOD:
3x 2 min AMRAP rope climbs
rest 3 minutes between each set

21-15-9
Power Clean 135/95
Toes-to-bar

Congratulations to Weightlifting Coach Blanco and his bride Veta on their beautiful wedding yesterday!

11209514_10154084910089062_1280052765753804385_n

Thursday 07.02.2015

Bench Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of your 1RM

GP WOD:
3 rounds for time (row) and reps (bench):
500m row
AMRAP Bench press @ 70% (from above)
Open WOD:
3 rounds for time (row) and reps (bench):
500m row
AMRAP Bench press @ 70% (from above)

*There is no time component to this workout other than your time on the rower. Rest as long as needed between rounds.

Wednesday 07.01.2015

Squat Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of your 1RM

GP WOD:
50 Wallballs 20/14#
14 Ring Dip/Bar dips
35 Wallballs 20/14#
14 Ring Dip/Bar dips
20 Wallballs 20/14#
14 Ring Dip/Bar dips
Open WOD:
7 MUs
50 Wallballs 20/14#
7 MUs
35 Wallballs 20/14#
7 MUs
20 Wallballs 20/14#

Packed 7:30 pm class tonight. #dbthrusters #boxstepover #handstands

A video posted by CrossFitGantry (@crossfitgantry) on

Tuesday 06.30.20015

Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of your 1RM

15 minutes of Handstand hold/Handstand walking practice

GP WOD:
3 Rounds for time
10 Dumbbell Thrusters 25/15#
10 Box step overs 24/20″ 25/15#

Open WOD:
3 Rounds for time
10 Dumbbell Thrusters 45/25#
10 Box step overs 24/20″ 45/25#

Packed 7:30 class tonight. #SummerMondays #stampede #RecklessRunners

A video posted by CrossFitGantry (@crossfitgantry) on

Sunday 06.29.2015

10 minutes to work up to heavy complex of:
3 position snatch
– High hang
– Top of the knee
– Ground
*power or squat
GP WOD:
5 RFT:
500m run
15 Hang power snatch 65/33#
90 singles
Open WOD:
500m run
15 Hang power snatch 85/53#
30 unbroken double-unders

Great turnout for Sunday yoga again!

image1

Sunday 06.28.2015

10 am Yoga
11 am Open floor
Reminder: The hiking trip is cancelled due to the weather

Saturday 06.27.2015

“GPP WOD:
Teams of 3
5000m row
100 Shoulder-to-overhead 85/55
100 Burpees
100 Deadlifts
100 Abmat sit-ups
One person is rowing at all times until the 5000m is complete. One person working on reps, one person resting.
Open WOD:
Teams of 3
5000m row
100 Shoulder-to-overhead 115/75
100 Burpees
100 Deadlifts
100 Abmat sit-ups
One person is rowing at all times until the 5000m is complete. One working on the reps, one resting.