Daily WOD

Wendler week 1, 5’s Week

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

GP WOD:
6 minutes
Row 500m
then AMRAP
20 Air squats
10 Power Snatch 65/45#
Open WOD:
6 minutes
Row 500m
then AMRAP
10 Pistols
10 Power Snatch 75/55#

Last year at the LIC Springs Block Party. Tons of fun!  Please come out on Saturday between 12 and 5 and support the gym.  Wear your gantry gear.   Hang out.  Chat it up with people.  We will be on the corner of 46th and Vernon, and the gym will be open all day.  We will finish it off by lighting up the BBQ at 4 pm.

#CFGantry members representing and the #licblockparty

A photo posted by CrossFitGantry (@crossfitgantry) on

May 7, 2015

Friday 05.08.2015

Wendler week 1, 5’s Week Bench Press 5 @ 40% […]
May 6, 2015

Thursday 05.07.2015

Wendler week 1, 5’s Week Deadlift 5 @ 40% 5 […]
May 5, 2015

Wednesday 05.06.2015

Wendler week 1, 5’s Week Press 5 @ 40% 5 […]
May 4, 2015

Tuesday 05.05.2015

EMOM 8 2 hang power snatch+ 1 hang squat snatch […]