Saturday 01.18.2014

TK

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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Friday 01.17.2014

5 Power Snatch
EMOM for 10 min
Touch and go, focus on technique
then
AMRAP 10 min
5 Handstand push ups
10 Jumping lunge w/ med ball 20/14#
20 Russian twists w/ med ball 20/14#

Have you registered yet?

Wednesday 01.15.2013

Press
3×5 ascending
then
4 Rounds for time:
30 Double unders
15 Overhead squats 95/65#

On Sunday January 12th, Kevin Ogar, a CrossFitter and Coach at CrossFit Unbroken in Colorado, suffered a traumatic spinal cord injury during the OC Throwdown.  Like so many Coaches and trainers in the fitness industry Kevin has no health insurance.   A  Fundraising page has been set up for Kevin to help him to pay for the huge medical bils he is going to be faced with.  If everyone can donate just $10 we can make a huge statement about how strong the CrossFit community is and how we have each others backs. We will be making a donation on behalf of CrossFit Gantry as well.

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Tuesday 01.14.2014

AMRAP 14
10 hand-release bar-over burpees
15  Deadlifts (165#/110#)
20 wallballs 20/14#

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Monday 01.13.2014

Back Squat
15 min to work up to heavy single
then
1 Min max reps @ 80%
then
AMRAP 5 min
10 Thrusters 75/53#
10 Toes to bar

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Sunday 01.12.2014

Open Floor
11-1

What should you work on during Open floor?

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Or

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Or

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Pick one.

 

Saturday 01.11.2014

The Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Is Jon working out or photo bombing?

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Thursday 01.09.2014

“Mary”

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 Pistols (One legged squats)
15 Pull-ups

Behind the Games – Part 2