Friday 04.24.2015

Press Week 2
5@ 40%
5@ 50%
3@ 60%
3@ 70%
3@ 80%
3+@ 90%
*use 90% of your most recent 1RM
GP WOD:
3 RFT
800m run
10 Thrusters 95/65#
OP WOD:
3 RFT
800m run
10 Thrusters 135/95#

I will be completing the 4 Masters Qualifier workouts over the next 4 days.  I will post a schedule of when I will be doing them.  Some noise and cheering will help me get through them as well as a couple people to do them with.  Keep eye on Facebook for when I will do them at the gym and if you can come by to cheer me on that would be greatly appreciated.

2015MastersQualifier_rotator

Thursday 04.23.2015

Back Squat Week 2
5@ 40%
5@ 50%
3@ 60%
3@ 70%
3@ 80%
3+@ 90%
GP WOD &
OP WOD:
“Randy”
75 Power snatches 75/55#

Wednesday 04.22.2015

Bench Press Week 2
5 @ 40%
5 @ 50%
3 @ 60 %
3 @ 70%
3 @ 80%
3+ @ 90%
* Use 90% of your 1 RM
GP WOD:
For time:
10 KB SDLHP 72/53#
20 Knee-ups
40 Wallballs 20/14#
20 Knee-ups
10 KB SDLHP
*everytime you break the reps do 3 burpees
OP WOD:
For time:
10 SDLHP 95/65#
20 Toes-to-bar
40 Wallball 20/14#
20 Toes-to-bar
10 SDLHP 95/65#
*everytime you break the reps do 5 burpees

We are happy to announce that Weightlifting class will now be an hour and a half, from 6:30-8pm. Please remember Weightlifting is an additional $40 / month OR $20 drop in fee IF you do not have a full price unlimited membership.

Now that the Open is over what do you do? Keep doing CrossFit of course.

Tuesday 04.21.2015

10 Min to work up to heaviest complex of:
1 Clean + 1 Hang clean +
1 jerk
GP WOD:
21-15-9
Box jump 24/20″
KB Swings 53/36#
OP WOD:
21-15-9
Box jumps 30/24″
KB swings 72/53#

Monday 04.20.2015

Deadlift Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of your 1 RM

GP WOD:
EMOM 15 (alternating)
30 Jumps touches 6″
10 Single leg step-ups
7 Bar dips
OP WOD:
EMOM 15 (alternating)
30 Double-unders
10 Pistols
7 HSPU

Saturday 04.18.2015

GP WOD:
AMRAP 20
One partner works/one partner rests
10 Rope pulls
10 Burpee box jump 24/20″
15 Dumbbell thrusters 25/15#
100′ farmer carry 25/15#
OP WOD:
AMRAP 20
One partner works /one partner holds a plank
5 rope climbs
10 burpee box jumps 24/20″
15 Dumbbell thrusters 45/25#
100′ farmer carry 45/25#

Friday 04.17.2015

Wendler week 1, 5’s Week
Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with
GP WOD:
3 Rounds NFT
10 KB RDL 44/26#
15 Back extension
20 OH walking lunge steps with plate 25/15#
Open WOD:
3 Rounds NFT
10 KB RDL 53/36#
15 Back extension
20 OH walking lunge steps with plate 45/25#

Thursday 04.16.2015

Wendler week 1, 5’s Week
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with

GP WOD:
AMRAP 14
50 calorie row
40 Knee-ups
30 Wallballs 20/14#
20 Cleans 95/65#
10 C2B
OP WOD:
AMRAP 14
60-calorie row
50 toes-to-bars
40 wallball shots 20/14#
30 cleans 135/95#
20 muscle-ups

Seeing this video reminds me of all the sacrifices we have made to make CrossFIt Gantry the best CrossFit in NY. Seven days a week, early mornings, late nights, working holidays and no pay. I am extremely proud of what we have built and the community that has grown out of it.

Wednesday 04.15.2015

Wendler week 1, 5’s Week
Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with

GP WOD:
EMOM 12 (alternating)
20 jumping alternating lunges
15 KB swings 53/36#
30 sec plank hold
OP WOD:
EMOM 12 (alternating)
40 Double unders
15 KB swings 72/53#
30 second hollow hold

Missing Bryan, Katy, James, Anne, Horton and Kathy while they are off having a great time in Costa Rica.
How dare them!

19598_538793823738_6273643317691088043_n

Tuesday 04.14.2015

EMOM 8
1 Hang Power Snatch+
1 Hang Squat Snatch
ascending load
GP WOD:
15-12-9
Press 95/53#
Goblet Squat 72/53#
OP WOD:
15-12-9
HSPU
Front Squat 185/115#
*from the floor