Wednesday 08.20.2014

For time:

10-9-8-7-6-5-4-3-2-1
Power Snatch 95/65#
10 Toes to Bar between each set

Zack, Eric and Rosanna  doing some work.

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Tuesday 08.19.2014

Front Squat
3×5 across
use 85% max weight from 8/8
then
AMRAP 3 min
20 Wall ball
20 Burpees
Rest 1 min
AMRAP 3 min
15 Wall ball
15 Burpees
Rest 1 min
AMRAP 3 min
10 Wall ball
10 Burpees

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Monday 08.18.2014

Press
3×5 across
Power Clean
5×3
then
4 Rounds not for time
20 Hollow rocks
20 Supermans

Congrats Team Gantry Face Eaters Bryan, Justin and Heather on their First Place finish in Event 3 of the Subway Series. .  They moved CrossFit Gantry into 2nd Place for the Open division in the Overall standings.  One more week to go.

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Saturday 08.16.2014

EMOM for 24 min:
Minute 1 : 10 Calorie Row
Minute 2: 10 Walking lunge steps 2×53/36#
Minute 3: 10 burpee box jumps 24/20″

Coach Dana getting some weight overhead at the Subway Series Event 2.

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Friday 08.15.2014

Back Squat
3×7 across
use same weight as 8/5
then
The Adam
4 Rounds for time
8 strict pull ups
14 KB swings 70/53#
47 Double unders

Gantry 2.0

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Thursday 04.14.2014

“Liane” Version 1

As a three-person team (with one person working, one person holding, and one person resting at any one time,) complete the following for time —

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of each:
Deadlift 165/115 (second teammate holds same weight in the hang)
Hand Release Push-Up (second teammate holds plank)
Kettlebell Goblet Squat, 32kg/24kg (second teammate holds kettlebell in front rack)

Time Cap: 12 minutes.

Visit the Subway Series Facebook Page for a complete workout description and movement standards.

Happy Birthday Adam!

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Wednesday 08/13/2014

For time:
12 Snatch 115/85#
21 Ring dips
9 Snatch
15 Ring dips
6 Snatch
9 Ring dips

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Tuesday 08.12.2014

Push Press
3×5 Across
then
3 Rounds Not for time

6-8 Seated KB Strict Press (x2)

10 Reverse grip bent over row

Third Place minus one.  Nice work Justin, Heather and Parsio (absent from photo, but he did do sit ups).

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Monday 08.11.2014

15 min
Work up to a heavy single overhead squat
then
21-15-9
OHS 135/95#
C2B Pull ups

Great job by everyone who competed yesterday in event 2 of the Subway Series. Congrats to Justin, Heather and Parsio for their 3rd Place finish. CrossFit Gantry is holding strong in Third place overall after two weeks in the Open division.
Thanks Angelo for this picture montage