Wednesday 06.11.2014

10 Wall Climbs
20 Pull ups
30 KB Swings 53/36#
40 Double unders
50 KB Goblet Squats 53/36#
40 Double unders
30 KB Swings 53/36#
20 Pull ups
10 Wall climbs

Tuesday 06.10.2014

Back Squat
3 x 5 across
use 10# more than 5/27
then
5 Rounds for time
10 Strict toes to bar
12 Hand release push ups

UPDATE: The Trip to the Long Island Vineyards is being moved to Saturday June 21st. The Limo will be leaving CrossFIt Gantry at 11:30 am and returning 6:30 pm. It will be $80 per person plus tasting fees at the vineyards. We have 8 people confirmed so far. Natasha is organizing and needs to have a final number confirmed by Thursday afternoon to make the reservation. If you are planning on going please put your name on the sign up sheet on the whiteboard at the gym or email Natasha natmalik@gmail.com.  Thanks Natasha for doing all the organizing!

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Monday 06.09.2014

EMOM x 7 min
3 Hang Power Cleans
then
Alternating minutes for 14 min
Even 15 Wall ball 20/14#
Odd 10 burpees

Sunday funday

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Sunday 06.08.2014

Open Floor
11-1

Boot Camp class yesterday at Hunter Point South Park.

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Saturday 06.07.2014

Teams of 3 complete:
1000 M Run
100 Box Jump Overs, 24/20
100 Wall Ball 20/14#
100 Toes to bar
100 Wall ball 20/14#
100 Box Jump Overs, 24/20
1000 M Run

Where’s Bryan?

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Friday 06.06.2014

Press
3×5 across
use 5 more pounds than 5/20
then
Helen
3 Rounds for time
400 M run
21 KB swings 24/16K
12 Pull ups

Thursday 06.05.2014

Front Squat
15 minutes to work up to a 5 RM
then
AMRAP 3 min
20 Burpees
30 Double unders
Rest 1 min
AMRAP 3 min
15 Burpees
30 Double unders
Rest 1 min
AMRAP 3 min
10 Burpees
30 Double unders

Wednesday 06.04.2014

Teams of 2 complete
1000 M row
Switch every 250 M
then
100 Shoulder to overhead 115/75#
the Non working partner must hold the bar in the front rack while the other partner is working.
then
1000 M Row
Switch every 250 M

In the stands at the Northeast Regionals.

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Tuesday 06.03.2014

Overhead Squat
3×5 across
then
Complete 3 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max reps
Hold Top of Ring Dip – 30 seconds
Ring Dips – Max reps
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.

Vendor village and tent city at the Northeast Regionals.

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Monday 06.02.2014

Randy
For time:
75 power snatches 75#

Some of you might recognize a couple familiar faces on the podium.  Congrats to Coaches Gregg and Ariel (they helped us with coaching when we opened Gantry last year) and Team Virtuosity for qualifying for the 2014 CrossFit Games!

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