Monday 05.18.2015

Back Squat 1’s Week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
EMOM 15 (alternating)
Max time wall climb hold
Max reps burpees
Max reps knee to chest
(wall climd hold is without coming down, knee to chest are unbroken)
Open WOD:
EMOM 15 (alternating)
Max time handstand hold
Max rep burpees
Max rep toes to bar
(handstand hold is without coming down, toes to bar are unbroken)

Happy Birthday James

15248_358027617685316_3156739461404669502_n

Saturday 05.16.2015

GP WOD:
Teams of 2, one partner works one partner rests
1-mile run (together)
50 overhead squats 95/65#
100 ABMat sit-ups
150 double-unders
50 sumo deadlift high pulls 95/65#
100 box jump overs 24/20″
Open WOD:
Teams of 2, one partner works one partner rests
1-mile run (together)
50 overhead squats 135/95#
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls 135/95#
100 box jump overs 24/20″

The Regionals are under way. Catch up on the action at the Atlantic and South Regionals.

Atlantic Regional Day 1

South Regional Day 1

Friday 05.15.2015

Bench Press Week 2
3@70%
3@80%
3+@90%

GP WOD:
4 Round NFT
5 Turkish get-up each side 44/28#
20 good-mornings 45/33#
50′ OH KB walk 44/28#
Open WOD:
4 Round NFT
5 Turkish get-up each side 53/36#
20 good-mornings 45/33#
50′ OH KB walk 53/36#

The CrossFit Games Regionals begin today with the South Region and the Atlantic region. Watch live events and all event recaps at games.crossfit.com

Thursday 05.14.2015

Deadlift Week 2
3@70%
3@80%
3+@90%

GP WOD:
1-10 Dumbbell Squat clean 25/15#
10-1 Dumbbell Push-ups

Open WOD:
1-10 Dumbbell Squat clean 45/25#
10-1 HSPU on Dumbells (1 ABmat)

Wednesday 05.13.2015

Press Week 2
3@70%
3@80%
3+@90%

GP WOD:
2 rounds for time of:
1,000-meter row
50 thrusters 45/33#
30 pull-ups
OP WOD:
CrossFit Games Masters Qualifier Event 4
2 rounds for time of:
1,000-meter row
50 thrusters 65/45#
30 chest-to-bar pull-ups

25 min time cap

We will be doing random drug testing at the gym in the upcoming weeks. Just a heads up…

Tuesday 05.12.2015

EMOM 8 Min
1 Hang power clean +
2 front squat +
1 split jerk

GP WOD:
600m run
30 knee ups
50 walking lunge steps 25/15#
OP WOD:
600m
30 T2B
50 walking lunge steps 45/25#

Proper running technique on the True Form Runner or Overground.  It should be the same.

Monday 05.11.2015

Back Squat Week 2
3@70%
3@80%
3+@90%

GP WOD:
EMOM 15 (alternating)
5 rope pulls
10 KB swings 53/36#
10 step ups 24/20″
OP WOD:
EMOM 15 (alternating)
3 rope climbs
10 KB swings 72/53#
10 Pistols

Congratulations Andrew on graduating the Fire Academy last week.

100_1285 100_1286

Saturday 05.09.2015

GP WOD:
Teams of 2, one partner works, one partner rests
100 Wallballs 20/14#
50 Ring Dips
100 Shoulder to OH 85/55#
50 Chest to bar pull-ups
100 Box Jumps 24/20″
Open WOD:
Teams of 2, one partner works, one partner rests
100 Wallballs 20/14
25 MUs
100 Shoulder to OH 115/75#
25 MUs
100 Box Jump Over 24/20″

We will have classes as normal in the morning at 9,  10 and 11 am.  The Noon Free Intro will be at 2 pm. Last years LIC Springs Block Party. It will be bigger and better this year! Make sure to stop by our table on Vernon and come by for the BBQ at 4 pm.

At the LIC Partnership Block Party #licblockparty #streetwid #sunsoutgunsout

A video posted by CrossFitGantry (@crossfitgantry) on

Friday 05.08.2015

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

Thursday 05.07.2015

Wendler week 1, 5’s Week

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

GP WOD:
21-15-9
Deadlift 185/115#
HR Push up
OP WOD:
“Diane”
21-15-9
Deadlift 225/155#
HSPU