Wednesday 06.17.2015

Press Deload Week
5@ 40%
5@ 50%
5@ 60%

GP WOD:
3 rounds
In 5 minutes:
Run 500m
then AMRAP
10 Deadlift 185/135#
10 Lateral bar hop burpees
rest 1 minute
OPEN WOD:
3 rounds
In 5 minutes:
Run 500m
then AMRAP
10 Deadlift 225/185#
10 Lateral bar hop burpees
rest 1 minute

In case you missed her.

#wetpaint #livetolift #gantrybarbell @sloetoe

A photo posted by CrossFitGantry (@crossfitgantry) on

Monday 06.15.2015

Bench Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM

GP WOD:
3 RFT
30 Jumping alternating lunges
20 Knee-ups
10 Power Snatch 95/55#
OPEN WOD:
3 RFT
60 DUs
20 T2B
10 Power Snatch 115/75#

A packed 9 am class on Saturday.

IMG_4017

Monday 09.01.2014

Labor Day:

We have been hard at work getting the new gym ready for classes on Tuesday.  Enjoy your day off. We will try to also.

What it means – Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Thanks to the US Department of Labor.

Labor.Day_

Tuesday 06.16.2015

Back Squat Deload Week
5@ 40%
5@ 50%
5@ 60%
GP WOD:
AMRAP 20
2 C2B pull-ups
4 Bar dips
8 KB Swings 53/36#
OPEN WOD:
“Nate”
20 min AMRAP
2 MUs
4 HSPU
8 KB swings 72/53#

Endurance WOD
10x 200 M w/ 60 sec. rest.

Saturday 06.13.2015

“Fight Gone Bad!”

Three rounds of:
Wall-ball 20/14# (Reps)
Sumo deadlift high-pull 75# (Reps)
Box Jump 20″ box (Reps)
Push-press 75# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

MOVING DAY!

Workout of the Day:
Pick up heavy stuff and load it in a truck…for time.
then
unload same heavy stuff…for time.

10538387_359443344210410_6703567365168823193_n

Friday 06.12.2015

Front Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM

GPP WOD:
21-15-9
OHS 95/65#
Pull-ups
Open WOD:
21-15-9
OHS 135/95#
C2B Pull-ups

Friday Funday

Thursday 06.11.2015

15 minutes to work up to Heaviest complex of:
1 hang squat clean
1 front squat
1 thruster

GPP WOD:
20 rounds for time:
1 squat clean
1 front squat
1 thruster
Use 50% of heaviest complex

Open WOD:
20 rounds for time:
1 squat clean
1 front squat
1 thruster
Use 50% of heaviest complex

CrossFIt Endurance WOD
1-3 x 1 mile w/ 5 minutes rest between

We have decided to postpone the Hiking trip to Harriman State park until June 28th. We will have full details available in the next couple days so everyone can adequately prepare and arrange transportation and ride shares.

 

Packed house on Monday night. Welcome to the summer.

IMG_3965

Wednesday 06.10.2015

Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM

GPP WOD:

HSPU work for 15 minutes

then

3 RFT
20 Dumbbell push press 25/15#
15 Burpees to 6″ target

Open WOD:

Death by HSPU – Max time 15 minutes
– once you fail at strict HSPU, switch to kipping HSPU
– once you fail at kipping, start at 1 again with strict or kipping

3 RFT
20 Dumbbell push press 45/25#
15 Burpees to 6″ target