Tuesday 10.21.2014

Bench Press
5-5-5-3-3-2-1
then
Helen
3 rounds for time:
400m run
21 KB swing 53/36#
12 Pull-ups

Reminder: If you would like your score to count for the new leader boards you must have a counter during the workout and the coach of the class must validate your score.

There are still 8 slots left for the October Ironfest this Saturday.  Lifting sessions will run from 10-2:30.  We will begin heats of Grace around 2:30 or 3 pm.  Do one or both!

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Monday 10.20.2014

Back Squat
3-3-3-3+
All sets ascending except last set
then
15-12-9
Dumbbell burpee step overs 45/25#
Abmat sit-ups Rx+ GHD sit-up
Dumbbell push press 45/25#

Congrats to Coach Justin, Jordan and Aaron for competing in the South Brooklyn Weightlifting Club’s RAW Open Powerlifting Fall Classic. All three of them PR’d on their lifts.

Justin: 468.5# Squat, 325# Bench, 540# DL
Jordan: 485# Squat, 325# Bench, 507# DL
Aaron: 347# Squat, 215# Bench, 374# DL

 

Aaron’s 347# Squat Pr!!

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Saturday 10.08.2014

“Riley”
1.5 mile run
150 burpees
1.5 mile run
*wear a 20lb weight vest if you have one.

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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Friday 10.17.2014

EMOM for 7 minutes
1 hang power clean, 1 hang squat clean
Ascending
then
5 rounds
10 DB snatches (alternating arms), 45/25# Rx+ 60/35#
50 double unders

Thursday 10.16.2014

Death by pull-ups
With a continuously running clock, perform 1 pull on the first minute, 2 pull ups the second minute, 3 the third minute… for as long as possible until you can no longer complete the given number in the minute.
Scale according to ability level; strict, c2b, kipping, butterfly
then
3 rounds for time
10 box jump overs 24/20″
10 HSPU
10 Goblet squats 53/36 Rx+72/53

Wednesday 10.15.2014

Front Squat
3-3-3-3-3
Then
2 rounds for total points, 30 sec on/ 30 sec rest:
– 50′ Farmer walks 90/50 each hand(1 point per 10′)
– 50′ Sled push (1 point per 10′)
– Russian KB swing 72/53 (1)
– Thruster 115/75# (1)
– Ring Dips (1)
– MUs/c2b pull-up/pull-up (3/2/1)
– T2B (1)
– Pistols/air squats (1/0.2)
– Row (1 cal = 1)
– Box jump 30/24″ (1)

Log on to Barbells for Boobs, register as a fundraiser and select CrossFit Gantry as your team.  We will be posting heat times to sign up for October 25th in the coming days. It is going to be an epic day of lifting!

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Tuesday 10.14.2014

EMOM for 8 minutes
1 press, 2 push press, 3 push jerk
ascending
(no putting the bar down during set, done from rack)
then
7 rounds for time:
7 Dumbbell Thrusters 45/25#
1 rope climb

We will be watching Eric Malinowski in the Season Premier of White Collar Brawlers on the Esquire Network at Corner Bistro tonight at 10 pm.

Monday 10.13.2014

Deadlift
5-5-5-3-3-2-1
then
3x 2 minute rounds
30 sec handstand/plank hold
in the remaining 1:30 AMRAP
10 wallball 20/14# Rx+30/20#
10 KB swing 53/36# Rx+ 72/53#
1 minute rest
score is total reps, keep track of each round

We will follow our regular schedule today.

Saturday 10.11.2014

“The Seven”
7 Handstand push-ups
7 Thruster 135#
7 Knees to elbows
7 Deadlift 245#
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Friday 10.10.2014

Back Squat 1 RM
rest 3 minutes
then
1 min max reps at 80% 1RM
then
AMRAP 12
30 double unders
20 HR push-ups
10 Clean and Jerk 155/105#

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