Open Floor
11-1
Saturday 07.19.2014
9am Bootcamp – This will be the last one for the summer.
10 and 11 am CrossFit
In teams of 2 complete the following:
200 Double unders
100 Wall balls 20#(14#)
20 Muscle Ups
100 Med ball cleans 20#(14#)
40 Burpee box jumps 30″(24″)
100 KB swings 1.5 pood(1 pood)
60 Handstand push-ups
200 Double unders
Is Pario doing the agility ladder or dancing?
Friday 07.18.2014
Back Squat
3×5 across
use 5# more than 7/8
then
Not for time:
50 KB Step ups (one in each hand)
100 Banded good mornings
break up into as many sets as necessary
Congratulations to Melissa McDarby for finishing 8th Place overall last weekend in the Scaled Division of the CrossFit Bayside Summer Showdown. She had a 3rd place finish in Event 2 and a 4th Place finish in Event 3, just missing the finals. Great job,and thanks for representing CrossFit Gantry!
Thursday 07.17.2014
Wednesday 07.16.2014
CrossFit Disco
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans @ 75% of body weight
Strict Pull Ups
One Week away…
Tuesday 07.15.2014
Monday 07.14.2014
Front Squat
5×5
ascending load
then
EMOM x 12 Min
Even min: 20 Double unders
Odd min: 20 Sit ups
Sunday 07.13.2014
Open Floor
11-1
Saturday 07.12.2014
Team WOD
Teams of 3
300 Double unders
250 Air Squats
200 KB Sumo deadlifit high pull
150 Overhead Walking Lunge steps 45/25#
100 box overs jumps 24/20″
50 Calorie Row
9 am BootCamp in the Park
Various brutal outdoor activities
The Reebok CrossFit Games are almost here. This is what went down at the Norhteast Regionals in May
Friday 07.11.2014
Barbell bent over row
4×10-12
then
“Black & Blue” (Courtesy of CrossFit New England)
5 RFT:
10 Power Cleans, 135/95
10 Burpees
From the West Coast to the East Coast. Isabella and Angelo at CrossFit 760 in Encinitas, California. Coach Bryan and Katy on their CrossFit tour of the Northeast, visiting CrossFit Bangor and CrossFit Acadia in Maine.