Daily WOD

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

10441340_358016697686408_8413377875275723063_n

July 12, 2015

Monday 07.13.2015

Deadlift Week 1 5 @ 40% 5 @ 50% 5 […]
July 11, 2015

Sunday 07.12.2015

10 am Yoga 11 am Open Floor
July 10, 2015

Saturday 07.11.2015

GP WOD: Team MeGee team of 2, alternating rounds Complete […]
July 9, 2015

Friday 07.10.2015

EMOM 7 1 Hang Power Snatch+ 1 OHS+ 1 Hang […]