Friday 06.26.2015

15 min to work up to a heavy complex of the following:
1 Power clean
1 Squat clean
1 Push Jerk
1 Split Jerk
GP WOD:
4 RFT
6 Hang Power Clean 125/65#
8 HSPU
Open WOD:
4 RFT
6 Hang Power Clean 175/115#
8 Deficit HSPU 6/3″

Thursday 06.25.2015

Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%
*Add 5# to your last 1RM before calculating 90%

GP WOD:
21-15-9
Thrusters 95/65#
Box jump 24/20″
*begin each round with 500m run
Open WOD:
21-15-9
Thrusters 135/95#
Box jump 30/24″
*begin each round with 500m run

On Sunday if the weather is good we are planning a Harriman Park Hiking Trip.  Let us know who is interested, who has a car and who  can share a ride with people. The plan is to leave LIC at 9 am to arrive in Harriman Park around 10:30 for a day of hiking and swimming.

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Wednesday 06.24.2015

Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%
Add 10# to your last 1RM used to calculate 90%

GP WOD:
AMRAP 15
6 MU transitions
5 Deadlifts 225/135#
10 Box step ups
Open WOD:
AMRAP 15
3 MUs
5 Deadlifts 275/185#
10 Pistols

Tuesday 06.23.2015

Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%

GPP WOD:
5 RFT
10 Pull-ups
20 Wallballs 20/14#
30 Jumping alternating lunges

Open WOD:
5 RFT
10 C2B pull-ups
20 Wallballs 20/14#
30 Double-unders

Monday 06.22.2015

EMO 1.5 M for 12 mins
1 Hang Power Snatch
1 Hang Squat Snatch
1 OHS
Ascending load
GP WOD:
10-1 Knee up
1-10 KB swings 53/36#
Open WOD:
10-1 Toes-to-bar
1-10 KB swings 72/53#

Sunday Yoga

image

Saturday 06.20.2015

GP WOD:
Partner WOD, teams of 2, one partner works, one partner rests:
50 Thrusters 65/45#
40 Box Step up 24/20 ”
30 SDLHP 65/45#
20 Pull-ups
20 Rope pulls
20 Pull-ups
30 SDLHP 65/45#
40 Box Step up 24/20″
50 Thrusters 65/45#
OPEN WOD:
Partner WOD, teams of 2, one partner works, one partner rests:
50 Thrusters 95/65#
40 Pistols
30 SDLHP 95/65#
20 C2B Pull-ups
10 Rope climbs
20 C2B pull-ups
30 SDLHP 95/65#
40 Pistols
50 Thrusters 95/65#

We will be doing the Pull up workshop at 1 pm. If you want to learn kipping pull ups, improve your kipping pull ups or learn butterfly pull ups, this is for you.

Friday 06.19.2015

Front Squat Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
For time:
Row 1000m
30 wallball 20/14#
Row 500m
20 wallball
Row 250m
10 wallball
OPEN WOD:
CrossFit Mainsite workout 06.12.15
For time:
Row 2000m
50 wallball 20/14#
Row 1000m
35 wallball
Row 500m
20 wallball

Thursday 06.18.2015

GP and OPEN WOD:
“Bear Complex”
one rep is:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Seven unbroken repetitions is one round.

Do 5 rounds total working up to your max.

Rest as long as needed in between rounds.

Tuesday 09.02.2014

CrossFit Total
1 RM Back Squat
1 RM Press
1 RM Deadlift
Max 3 attempts per lift. You may not go down in weight if you fail. You may attempt it again or go up if you have a remaining attempt left.

REMINDER:  Our new address is 10-19 46th Rd.  Between Vernon and 11th st. two blocks over from the old space.
Classes will resume on our regular schedule: 6,7 am, Noon, 5:30,6:30, 7:30 pm.   The water cooler will be moved over during the week.  Please bring water for now.  A trip to Costco will be happening hopefully tomorrow.  Fans are being ordered and will be on the way.  The wireless internet will be installed this week.  Please sign in for classes on your phone or computer.  You will not have to sign in on the iPad this week.  The cube unit in the back can be used for daily items, but please do not leave your shoes or lifting equipment in the gym for now.  We still have a lot of organizing to do and do not need to move around extra things. Proper  daily cubbies and some form of lockers will be on the way shortly.

We worked tirelessly over the weekend to get Gantry2.0 ready for everyone. Thank you to all who came and helped on moving day and over the weekend. We moved over 10,000 lbs worth of equipment. We almost broke the rear axle of the moving truck.

There are a couple people I would like to recognize for their work above and beyond what was expected or asked. A special thanks goes out to Bryan for being there all weekend long. Four trips to Home Depot in one day may be a new pr! Dana and Justin for their input, advice and expertise. Jon and Keri for working late into the night with us both Friday and Saturday. And Christina for putting up with me the whole weekend and giving up the holiday weekend.

Looking slightly tilted to the left.
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The platform might have been the heaviest thing that was moved.

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There is still some work to do but it was a solid beginning.

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