Reverse barbell lunge- front rack
5 x 10 Each leg
then
3 rounds
25 wall ball 20/14#
25 sit ups
Gantry Endurance WOD
5×800 m w/ 3 minutes recovery
Reverse barbell lunge- front rack
5 x 10 Each leg
then
3 rounds
25 wall ball 20/14#
25 sit ups
Gantry Endurance WOD
5×800 m w/ 3 minutes recovery
AMRAP 15 mins
3 muscle ups
5 Power cleans 155/105
7 Burpees
Some of you have expressed interest in starting a Paleo Challenge for the month of October. Jess D. has set up a Facebook group, CrossFit Gantry goes Paleo . Here are some links to some Paleo sights and places to reference for information, recipes and motivation. Also, don’t forget our Nutrition Partners, Kettlebell Kitchen to help get you started.
Robbwolf.com
Whole 9 Life
Marks Daily Apple
Open Floor 11-1
10 Minute Squat test
Accumulate 10 minutes in the bottom of a squat. Keep the feet as straight as possible. Actively drive the knees out. Keep the chest as upright as possible. Maintain your lumbar curve.
4 Person relay teams:
400 M run
30 Wall ball 20/14
30 box jump overs
30 KB Swings 53/36#
30 Pistols Alternating leg
400 M run
Time starts when the first person leaves for the 400 M run. TIme stops when the last person finishes the second 400 M run.
3 Rounds for time:
15 Chest to bar Pull ups
30 KB Sumo deadlift high pulls 53/36#
15 box jumps 30/24#
Annie
50-40-30-20 and 10 reps of:
Double-unders
Sit-ups
Front Squat
3-3-3-3-3
Press
5-5-5-5-5
Gantry Endurance WOD
3x 1 mile w/ 5 mins recovery
“Breaking Bad”
4 rounds for time
7 Thrusters 115/75#
13 Burpees
13 Knees to elbows
13 Hand release push ups
16 Jumping lunges
Rest Day
Thank you to everyone who participated in the Lift4Lymph WOD at CrossFit Queens yesterday. I was very proud to see so many of you representing CrossFit Gantry and participating in the workout. And thank you to everyone who donated and helped make the fundraising portion of the event successful. Your generosity is greatly appreciated. You made CrossFit Gantry look good!