Tuesday 12.16.2014

Back Squat Week 1 Cycle 2
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#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)

GP WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Pull-up
Box jump 24/20″
Sit-up

OP WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Chest-to-bar pull-up
Box jump, 30/24″
GHD sit-up

Monday 12.15.2014

Bench Press Week 1  Cycle 2
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
then
3×10 @ 50-60% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps
**Add 5#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)
GP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Bentover Rows 45/25#
10 Dumbbell Push Press 45/25#
OP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Renagade Rows 45/25#
10 Dumbbell Thruster 45/25#

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Saturday 12.13.2014

GP WOD:
Teams of 2
5 rounds for time of:
20 Hand release push ups
20 Clean & Jerks, 95/65#
20 Air Squats
20 Ring Rows
20 Wallball 20/14″
OP WOD:
“Cameron”
5 RFT
5 HSPU
6 Clean & Jerk 135/95#
10 Pistols (alternating)
15 Pullups
30 WB 20/14#

The CrossFit Gantry Tree trimming week will begin Monday Dec. 15th. There will be a tree up on the stage.  We would love for everyone to bring an ornament to decorate the tree any time during the week. We will light it  before our Holiday Party on Saturday night Dec. 20th. at the gym.

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Friday 12.12.2014

Bench Press
Week 4
Wendler Deload
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
5 reps @ 60% of 90% 1RM
GP WOD:
3 rounds
150 single unders
20 goblet squats 53/36#
50 jumping lunges
OP WOD:
3 rounds
50 Double unders
20 Dumbbell hang squat cleans 45/25#
50′ Sled push 135/95#

Mexican CrossFit

Thursday 12.11.2014

Front Squat
3-3-3
ascending
GP WOD:
AMRAP 10
10 Power Snatches 75/55#
10 Front Rack Lunges 75/55#
OP WOD:
10 Power Snatches 95/75#
10 Front Rack Lunges 95/75#

Please remember to deliver your present to Manducatti’s Rustica today if you to one of the paper Angels for the toy drive.

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Wednesday 12.10.2014

EMOMx 8
Clean and jerk
1 Hang power clean +1 Hang squat clean +
2 jerks
GP WOD:
Muscle up work for 15 minutes
then
AMRAP 7 min
Burpees
OP WOD:
EMOM x as long as possible
1 muscle up and 3 strict ring dips
then
AMRAP 7 min
Burpees to 6″ target

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Tuesday 12.09.2014

Press
Week 4
Wendler Deload
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
5 reps @ 60% of 90% 1RM

GP and OP WOD
“Jackie”
1000m row
50 thrusters , 45#
30 pull ups

Getting tall

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Monday 12.08.2014

Back Squat Week 4
Wendler Deload
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
5 reps @ 60% of 90% 1RM

General Program:
3 rounds for time:
10 deadlfit 185/135#
10 box jumps24/20″
20 Abmat sit-ups

Open Program:
3 rounds for time:
10 deadlfit 245/185#
10 box overs 24/20″
20 toes to bar

Sure would be nice to have that in your backyard for a workout!

Saturday 12.06.2014

General Program
Team of 3
100 Calorie row
75 goblet squats 53/36
50 toes to bar
25 Ring dips
5 rope climbs/rope pulls
Open Program
Teams of 2
100 calorie row
75 Front rack lunges 95/65
50 toes to Bar
25 Muscle-ups
5 legless rope climbs

Coach Jariko doing some learning.  Bryan is taking his CrossFit Level 2 this weekend.  Looking forward to the new stuff he will be bringing to us.

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Friday 12.05.2014

Bench Press Week 3
Wendler 1’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 @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

General Program:
100 HR push-ups for time,
every minute do 10 air squats
Open Progrm:
50 HSPU for time,
every time you come off the wall perform 10 pistols and 1 rope climb