Monday 03.09.2015

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

GP Wod
EMOM for 14 min
Alternating
12 Wall ball 20/14#
12/8 Cal Row

OP Wod
EMOM for 14 min
Alternating
15 Wall ball 20/14#
12/8 Cal row

The new storage racks are complete.  Thank you for keeping everything organize and put in their place.

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Saturday 03.07.2015

The gym will open at 9 am.  Here is a general timeline for the morning.  Please arrive early and warm up on your own if you do not come for the group warm up.  We will need judges for each heat so please stick around or find someone to partner up with and judge each other.

9:00 Gym opens
9:15 Group warm up
9:30 Workout brief and movement standards
9:45 Heat 1
10:05 Heat 2
10:25 Heat 3
10:45 Heat 4
11:05 Heat 5
11:25 Heat 6
11:45 Heat 7

CrossFit Games Open Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds in the 3 minute period.

Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds in the 3 minute period.

Friday 03.06.2015

Front Squat Week 2
Wendler 3’s
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
AMRAP 14
6 Rope pulls
4 C2B pull-up/4 Ring Dips
6 KB swings 53/36#
8 OH Walking Lung steps (per leg) 25/15# plate
OP WOD:
AMRAP 14
2 Rope climbs
4 MUs
6 KB swings 72/53#
8 OH Walking Lung steps (per leg) 45/25# plate

CrossFit Open Workout 15.2 Live Announcement
Heats will be posted in the Schedule later this morning. The gym will open at 9 am and the first heat will start at 9:45. Please read the blog tomorrow morning for a full description and timeline.

Thursday 03.05.2015

Deadlift Week 2
Wendler 3’s
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
GP WOD:
EMOM 14 (alternating)
10 burpees to 6″ target
10 thrusters 75/53#
OP WOD:
EMOM 14 (alternating)
15 burpees to 6″ target
10 thrusters 115/75#

Open Special Sauce:

5×7 Chest to bar pull ups.  Rest :45 seconds between sets

15.2: AMRAP in ATX Live tonight at 8 pm
Announcement-Images2

The 15.2 Live Announcement is in Austin Texas from  CrossFit Jääkarhu (Ya•Car•Who), and we’re bringing the fourth- and sixth-ranked women of the 2014 Reebok CrossFit Games: powerhouses Michele Letendre and Emily Bridgers.

We will post heat times and sign up on the calendar in the morning for Saturday morning.

Wednesday 03.04.2015

15 minutes to work up to a heavy hang power snatch double

GP WOD:
3 rounds
3 minutes to row 500m then in the remaining time max single unders
rest 2 minutes between rounds
score is total singles

OP WOD:
3 rounds
3 minutes to row 500m then in the remaining time max double-unders
rest 2 minutes between rounds
score is total double unders

Open Special Sauce
1 Minute max effort muscle ups after each round

Gantry Girls

Gantry Guys

Tuesday 03.03.2015

Press Week 2
Wendler 3’s
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
AMRAP 11
20 Box jump 24/20″
15 OHS 85/53#

OP WOD:
AMRAP 11
20 Box jump 24/20″
15 OHS 115/75#

Open Special Sauce:
3x Max rep HSPU
Rest 1 min between sets

Open WOD 15.1 at CrossFit Gantry

Monday 03.02.2015

Back Squat Week 2
Wendler 3’s
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 90%

GPP WOD:
3 RFT:
15 Wallballs 20/14#
12 Pull-ups
9 Shoulder to OH 85/55#
OP WOD:
3 RFT:
15 Wallballs 20/14#
12 C2B pull-ups
9 Shoulder to OH 125/80#

Saturday 02.28.2015

CrossFit Games Open Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115 / 75#
5 snatches 115 / 75#
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
CrossFit Games Open Workout 15.1 Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts 85 / 55#
5 snatches* 85 / 55#
*ground-to-overhead allowed
Workout 15.1a Scaled
1-rep-max clean and jerk
6-minute time cap

The gym will open at 9:00. We will do a group warm up at 9:15 and cover movement standards and scaling. Heats will begin at 9:30. The warm up will be posted on the board for those of you who do not come early for the group warm upYou can sign up for a heat on the website under the schedule or on the Zen Planner app for Saturday.

Strategy and tips: This workout is all about the grip and all about the toes to bar. Break them up early and often. Possibly sets of 5 from the very beginning. The deadlifts are a light enough load that they almost become recovery. Take a moment to reset between the deadlift and the snatches. Break the snatches up into sets into sets of 2-2-1 or even into singles. This will save your grip.

Movement standards video:

Friday 02.27.2014

Front Squat Week 1 (Cycle 2)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5+ @ 85%
*You must get more than 5 reps on the final set
** Add 10# to 1 RM before calculating 90%

GP & OP WOD:
Bench Press
30-1-20-1-10-1

The workout has been announced and the standards have been set. Please watch the video to familiarize yourself with movement standards as well as visit the CrossFit Games site to see the loading for the Rx and Scaled divisions.

On Saturday morning we will run heats every 25 minutes beginning at 9:30 am.  You can sign up for a time slot on the Zen Planner Sign in page.

Watch the two best in the world, Rich Froning and Mat Fraser tackle 15.1

Thursday 02.26.2015

Deadlift Week 1 (Cycle 5)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5 @ 85%
*You must get more than 5 reps on the final set
**Add 10# to your previous 1RM before calculating 90%
GP WOD:
EMOM for 10 minutes (alternating)
10 Pull-ups
:20 hollow hold
then
For time:
50 calorie row
100 double unders or 3 minutes of double under practice

OP WOD:
EMOM for 10 minutes (alternating)
10 C2B pull-ups
:40 hollow hold

then

For time:
50 calorie row
100 double unders

Tonight. 8 pm. CrossFit Open 2015. Enough said.