Monday 02.02.2015

Back Squat Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

* On the final set you MUST get MORE THAN 5 reps
* Add 10# to your 1RM from the last cycle to calculate your 90%

GP WOD:
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 65/45#
Pull-ups

OP WOD:
CrossFit Games Open Wod 11.6/12.5
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 100/65#
C2B Pull ups

Two years ago Super Bowl 47 Wod at Gantry 1.0.

486844_152560114898735_2011002346_n

Saturday 01.31.2015

GP WOD:
21-18-15-12-9-6-3:
Thrusters 65/45#
Bar-facing burpees

OP WOD:
14.5 – For time:
21-18-15-12-9-6-3:
Thrusters 95/65#
Bar-facing burpees

Open Special sauce:
8 rounds (alternating each minute)
Sled push spints 90/45# – double length of turf
8 Strict Pull-ups

Friday 01.30.2015

Press- Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
AMRAP 20
2 MU transitions
4 HSPU
8 KB swings 53/36#

OP WOD:
Nate
AMRAP 20
2 MUs
4 HSPU
8 KB swings 72/53#

Open Special Sauce
2 sets max wallball unbroken, rest 1 minute between sets
30/20#

Brian and the 5:30 ladies #snakecharmer #sweetwispers #5:30ladies

A photo posted by CrossFitGantry (@crossfitgantry) on

Thursday 01.29.2015

Back Squat – Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
AMRAP 12
40 lateral bar hops
30 Power Snatch 75/55#
20 OHS 75/55#
10 Bar Dips

OP WOD:
AMRAP 12
40 Double unders
30 Power Snatch 95/65#
20 OHS 95/65#
10 Rings Dips

Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

Wednesday 01.28.2015

15 minutes to work up to a heavy clean and push jerk

GP WOD:
AMRAP 7
3 Clean and Jerk 95/65#
3 Toes to bar
6 Clean and Jerk 95/65#
6 Toes to bar
9 Clean and Jerk 95/65#
9 Toes to bar
12 Clean and Jerk 95/65#
12 Toes to bar
15 Clean and Jerk 95/65#
15 Toes to bar

OP WOD:
CrossFit Games Open Wod 13.3
AMRAP 7
3 Clean and Jerk 135/95#
3 Toes to bar
6 Clean and Jerk 135/95#
6 Toes to bar
9 Clean and Jerk 135/95#
9 Toes to bar
12 Clean and Jerk 135/95#
12 Toes to bar
15 Clean and Jerk 135/95#
15 Toes to bar

Open Skill:
3 rounds max MUs
rest 2 minutes between sets
or
6 minutes muscle up transition work

Tuesday 01.27.2015

There will be no 6 am or 7 am class today. We will have noon class as scheduled.
Bench Press- Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
Continue as long as possible

2 rounds in 3 min:
– 6 Wallball 20/14#
– 6 Pull-ups
2 rounds in 3 min:
– 8 Wallball 20/14#
– 8 Pull-ups
2 rounds in 3 min:
– 10 Wallball 20/14#
– 10 Pull-ups
2 rounds in 3 min:
– 12 Wallball 20/14#
– 12 Pull-ups
OP WOD:
Continue as long as possible

2 rounds in 3 min:
– 10 Wallball 20/14#
– 10 C2B pull-ups
2 rounds in 3 min:
– 12 Wallball 20/14#
– 12 C2B pull-ups
2 rounds in 3 min:
– 14 Wallball 20/14#
– 14 C2B pull-ups
2 rounds in 3 min:
– 16 Wallball 20/14#
– 16 C2B pull-ups

Open Skill: 200 Double unders for time

Monday 01.26.2014

Deadlift Week 4
Deload
5 @ 40% of 90% 1RM
5 @ 50% of 90% 1RM
5 @ 60% of 90% 1RM

GP WOD:
AMRAP 8
10 deadlifts 95/65#
15 box jumps 24/20″
15 deadlifts 135/85#
15 box jumps
20 deadlifts 155/105#
15 box jumps
25 deadlifts 185/125#
15 box jumps
30 deadlifts 205/145#
15 box jumps
35 deadlifts 225/165#
15 box jumps
OP WOD:
CrossFit Games Open Wod 14.3
AMRAP 8
10 deadlifts 135/95#
15 box jumps 24/20″
15 deadlifts 185/135#
15 box jumps
20 deadlifts 225/155#
15 box jumps
25 deadlifts 275/185#
15 box jumps
30 deadlifts 315/205#
15 box jumps
35 deadlifts 365/225#
15 box jumps

If the snow storm is as bad as they are predicting, we will most likely cancel classes on Tuesday morning. Please check the website or Facebook page Monday night.

Saturday 01.24.2015

GP WOD:
Teams of 2
AMRAP 20
5 Power Clean 145/100#
10 Toes to bar
15 Wallball 20/14#
alternating rounds

OP WOD:
CrossFit Games Open WOD 11.5
AMRAP 20
5 Power Clean 145/100#
10 Toes to bar
15 Wallball 20/14#

Thousands from all over the world will compete in the 2015 Open. Will you?
Sign up at  Games.CrossFit.com

Friday 01.23.2015

Press Week 3
Wendler 1’s
5 Reps @ 40% of 90% 1RM
5 Reps @ 50% of 90% 1RM
3 Reps @ 60% of 90% 1RM
5 Reps @ 75% of 90% 1RM
3 Reps @ 85% of 90% 1RM
1+ Reps @ 95% of 90% 1RM
* You must get more that 1 Rep on the final set

GP WOD:
3 rounds for time:
10 OHS 95/65#
30 Abmat sit-ups

OP WOD:
3 rounds for time:
10 OHS 135/95#
30 GHD sit-ups

OPEN ++
3 sets max MUs
rest 2 min between sets

“It’s about increasing the community at your box and within your affiliate”
Director of the Games Dave Castro on why there is a scaled division this year in the CrossFit Open.
Sign up at Games.CrossFit.com.

Thursday 01.22.2015

Squat Week 3
Wendler 1’s
5 Reps @ 40% of 90% 1RM
5 Reps @ 50% of 90% 1RM
3 Reps @ 60% of 90% 1RM
5 Reps @ 75% of 90% 1RM
3 Reps @ 85% of 90% 1RM
1+ Reps @ 95% of 90% 1RM
* You must get more that 1 Rep on the final set
then
5×10 @ 50-60%

GP WOD:
10 rounds alternating each minute
40 sec hollow hold
10 KB swings 53/36#

OP WOD:
10 rounds alternating each minute
40 sec hollow hold
10 KB swings 72/53#

Prove your fitness.  Register at Games.CrossFit.com