Thursday 05.01.2014

15 mins
Squat Therapy Work
then
15-12-9
Overhead Squat 135/95#
Ring Dip
Burpee Box over

Read this article on  Squat Therapy

Squat Therapy with Chris Spealler

Wednesday 04.30.2014

EMOM x7 min
1 Power Clean + 1 Hang Squat Clean
+ 1 Jerk
then
1/2 Mary
AMRAP 10 min
5 Hand stand push ups
10 Pistols
15 Pull ups

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Tuesday 04.29.2014

Press
3×5 Across
then
3 rounds of :
8 Power snatch 115/75#
10 Burpee pull ups
100 M sprint
1 min rest after each round

Saturday May 3rd. at 1 PM. Come join coaches Bryan and Devin along with special guests from Kettlebell Kitchen, for an informational presentation about the Paleo and Zone Diets. Learn about the benefits of eating Paleo or Zone and how easy it is to incorporate them into your lifestyle. There will be a question and answer session, and Kettlebell Kitchen will be providing some Paleo treats. Sign up here.  After the Paleo talk we will begin the The Whole 30 challenge (there will be a one day amnesty for the May 17 One year anniversary party).   Visit the The Whole 30 page to familiarize yourself with the program rules and specifications.

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Saturday 04.26.2014

Teams of 2
5 Rounds for time:
600 M run
30 KB Swings 53/36 #
30 Box jumps 24/20#
30 Toes to bar
Both partners must complete the run each round.
The rest of the work can be divided among the partners in any fashion with one person working at a time.

Please remember to sign up for class in the morning.  We have added a Noon class, so the class limit of 16 people will be strictly enforced.  If you show up and did not sign up for class and there are already 16 people you will have to wait for the next class. No exceptions.     Please register for class on the website or through the Mobile App. Or enter www.crossfitgantry.zenplanner.com into the web browser on your mobile phone.

Friday 04.25.2014

Bench Press
5-5-5-5-5
then
3 sets not for time
Max rep parallel bar dips
20 GHD sit ups

arnold-schwarzenegger-9a

Wednesday 04.23.2014

Big Clean Complex
6 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Each set of the “Big Clean Complex” consists of 12 unbroken reps.

Tuesday 04.22.2014

Front Squat
3×5 across
use 10# more then 4/3
then
3 rounds of :
AMRAP 3 min
10 Pull ups
10 Wall ball 20/14#
1 min rest

The Masters Qualifier is Over.  Thank you to everyone for your support and encouragement during the workouts.  Now I can focus on coaching you all again!

Monday 04.21.2014

Masters Qualifier Event 3 (modified)

3 Rounds for time
600 M Run
15 Handstand push ups
50 Double unders

If anyone wants to do it as written we will have the 4 rowers available to use. It is a 50 calorie row each round instead of a run.

Thank you to everyone for coming and watching me do the Masters Qualifier workouts at various times over the weekend. It has been a tough weekend with lots of ups and downs. 635 total repetitions so far. I will be doing one more workout tomorrow at 5 pm. The final one. 100 pull ups, 100 Wall ball for time. I will need all the energy and support I can get, so if anyone is around, come watch me suffer.