Daily WOD

Front Squat
3-3-3-3-3
Then
2 rounds for total points, 30 sec on/ 30 sec rest:
– 50′ Farmer walks 90/50 each hand(1 point per 10′)
– 50′ Sled push (1 point per 10′)
– Russian KB swing 72/53 (1)
– Thruster 115/75# (1)
– Ring Dips (1)
– MUs/c2b pull-up/pull-up (3/2/1)
– T2B (1)
– Pistols/air squats (1/0.2)
– Row (1 cal = 1)
– Box jump 30/24″ (1)

Log on to Barbells for Boobs, register as a fundraiser and select CrossFit Gantry as your team.  We will be posting heat times to sign up for October 25th in the coming days. It is going to be an epic day of lifting!

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October 14, 2014

Wednesday 10.15.2014

Front Squat 3-3-3-3-3 Then 2 rounds for total points, 30 […]
October 13, 2014

Tuesday 10.14.2014

EMOM for 8 minutes 1 press, 2 push press, 3 […]
October 12, 2014

Monday 10.13.2014

Deadlift 5-5-5-3-3-2-1 then 3x 2 minute rounds 30 sec handstand/plank […]
October 10, 2014

Saturday 10.11.2014

“The Seven” 7 Handstand push-ups 7 Thruster 135# 7 Knees […]