Wednesday 11.12.2014

EMOM x 7 min
2 Squat clean thrusters
ascending load
then
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 #
From 5:00-10:00 use 95/65 #
From 10:00-15:00 use 115/75 #
Continue adding 20/10 # every 5 minutes for as long as you are able

Veterans Day Tuesday 11.11.2014

“White”
Five rounds of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

We are doing a Hero workout today in honor of Veterans Day. Thank you to all who have served both domestically and abroad, past and present.  I would like to recognize my sister, AZ1 Neva Jones, for her 20 years of service in the US Navy.  During her career in the Navy, she was stationed in California, Washington, Maryland, Maine, Hawaii, Japan, Iraq and Afganistan. She retired in July of this year.

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Monday 11.10.2014

Overhead Squats
3-3-3-3-3
Ascending load
– 3 sec pause in the bottom of each rep
then
For time:
20-18-16-14-12-10
Wallball 20/14# , 10’/9′
Calorie Row

How not to spot someone:

There is a very important lesson to be learned here.  Most importantly, don’t be an idiot like I was. If you are going to spot someone, stay close from the first rep and make sure the lifter knows you are behind them. Don’t step in unnanounced on the last rep.  This could have ended much worse!

Saturday 11.08.2014

CrossFit Gantry In-House Competition hour.
THe gym will open at 9:30. Please come early to warm up on your own. We will not be doing a group warm up. At 10 am we will go over movement standards, demo movements and answer any questions. We will start with Event 1 at 10:10. The same thing applies for 11 am. Show up at 10:30.

EVENT 1:
3 rep max Back Squat
10 minute time cap
Teams will have 10 minutes for the two athletes to complete their lifts using a single barbell. The team score will be the sum of the athlete’s successfully completed lift. Racks are permitted.

5 Minute Rest

EVENT 2:
Each athlete performs as a relay:
30-calorie row
30 burpees
30 hang cleans
RX = 135/95# hang cleans
SCALED = 95/65# hang cleans
12 minute time cap
Athlete one completes the entire workout first, followed by athlete two. After the last hang clean the athlete must tag the next teammate on the rower before they may begin. The team’s score is its total time.

5 Minute Rest

EVENT 3:
Pairs of two complete:
50 thrusters while the other partner holds the front rack position
Rx: 105/75# Scaled 75/45#
50 Pull ups while partner holds a hanging position
50 OHS while partner holds a handstand
Rx: 105/75# Scaled 75/45#
15 minute time cap
One partner “working” one partner partner “holding”.
Partners can divided the work in any fashion.

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Friday 11.07.2014

EMOM for 8 minutes:
2 deadlifts
ascending
then
AMRAP 8
10 Hand Release PU Rx+HSPU
25 Abmat sit-ups
50 Air Squats

Please write your name and or partner on the whiteboard for Saturday’s classes at either 10 or 11 am.  We would like to have na idea of how many people are coming and who will have a partner or need a partner.

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Thursday 11.06.2011

“Open Test”
AMRAP 20:
50 Wall Balls, 20/14
50 DU
40 BJ, 24/20
40 TTB
30 Burpee
30 C2B
20 Clean, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Rows of rowers

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Wednesday 11.05.2014

Back Squat
3-3-3
ascending
then
10-10-10
across
then
Row 500m x 3
rest 2-3 between sets

Working on becoming better coaches at the CrossFIt Level 2 workshop.

Tuesday 11.04.2014

Clean, 1 rep max
Bench press, 1 rep max
Overhead squat, 1 rep max

Giddyup cowgirl!

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Monday 11.03.2014

“Kalsu”
100 Thrusters 135/95#
*At the top of each minute you must perform 5 burpees

Yes. We have been doing all these burpees and thrusters the last couple weeks for a reason.

Sunday 11.02.2014

Open Floor 11-1
Marathon Watching 9-5 pm

Good luck to Sole as she runs the NYC Marathon. Look for her at the base of the Pulaski bridge and the corner of 48th St.

NYC-Marathon-Photo

 

Don’t forget to set your clocks back!

 

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