Every minute on the minute for 16 minutes:
Odd minutes: 3 Deadlift AHAP
Even minutes: 5 Box jump 30/24″
Behind the Games 2013 – Part 1
Every minute on the minute for 16 minutes:
Odd minutes: 3 Deadlift AHAP
Even minutes: 5 Box jump 30/24″
Behind the Games 2013 – Part 1
4 Rounds for time
75 Double unders
50 Air Squats
25 Push ups
10 rounds:
90 seconds work/90 seconds rest
10 KB swings 53/36
10 burpees
ME wall balls 20/14 10’/9′ with remaining time from the 90 seconds
Score is total wallballs completed.
Please take a moment to read over our House Rules. They can be found on the website under the Members area or by clicking the House Rules link. We do not have many, so they should be pretty easy to follow. Most important is Dropping of weights. CrossFit is on everyones radar right now with the problems that Brisk CrossFit and CrossFit NYC are having in Manhattan. Everyone does a great job controlling their weights and we appreciate your efforts. We do not want to call extra attention to ourselves so keep up the good work.
Rest Day
Open floor 11-1 pm.
The beginning of the year is a great time to get your diet in check and make some nutrition changes. We will be doing a Nutrition Workshop in the coming weeks to get you some more information about how to eat for CrossFit and life. Refer to the Gantry Nutrition page for an overview of CrossFit Nutrition.
Here is a great video on how to combine Plaeo and Zone eating to make sure you are getting all the nutrients and energy you need for your workouts and life.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14# (Reps)
Sumo deadlift high-pull, 75/53# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53# (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
AMRAP 15 min:
3 Handstand Push ups
6 Hang Squat Cleans 135/95#
9 Kettlebell swings 72/44#
The Best of 2013
Skill
Pistols
then
Bench Press
30-1-20-1-10-1
The CrossFit Games 2014 Open Season begins February 27th. Are you in?
5 rounds
5 rings dips
10 ring rows
30 double unders
Schedule Reminder: The gym will be closing at 1 pm today for New Years Eve. Have a safe and fun NYE! Do some burps at midnight. We will have a special New Years Day workout tomorrow at Noon to sweat the alcohol out and start the New Years off right! Bryan will be going to bed early so he is nice and fresh fro everyone tomorrow.
On behalf of myself and Al, I would like to say thank you to everyone for a great year at CrossFIt Gantry. It has really exceeded all my expectations! We have worked very hard to create a great space and environment for everyone to come train in. And I think we have built an amazing community in our little gym. I have seen so much growth and improvement among so many of you I can barely even begin to list it. I am looking forward for what 2014 holds for us. It can be nothing short of great! HAPPY NEW YEAR!