Tuesday 10.08.2013

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

Sunday 10.07.2013

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.

Saturday 10.05.2013

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.

Thursday 10.03.2013

3 Rounds for time:
15 Chest to bar Pull ups
30 KB Sumo deadlift high pulls 53/36#
15 box jumps 30/24#

Tuesday 10.01.2013

Front Squat
3-3-3-3-3
Press
5-5-5-5-5

Gantry Endurance WOD
3x 1 mile w/ 5 mins recovery

Sunday 09.29.2013

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!