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
Sunday 07.05.2015
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
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!
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#
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#
Sunday 06.29.2015
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.