Friday 02.22.2013

Strength
5×3 Overhead Squat
Skill
Muscle-up practice
Then
2011 Open WOD 11.4
AMRAP 10 min
60 Bar facing burpees
30 OHS 120/90#
10 Muscle-ups

We will be back to a regular 6 am all level CrossFit class on Monday 2/25. Thank you for your patience as we worked to get our first two groups of Prep Course students through. Congratulations to all and welcome to CrossFit Gantry.

Thursday 02.21.2013

Bench Press
4×6-10 reps. Rest 90 seconds in between.
Warm up to a weight to use across the 4 sets.
Then
Rowing Helen
3 rounds for time
500 M Row
21 KB swing 24k/16k
12 pull ups

Wednesday 02.20.2013

4x 1 Power clean+ 1 squat clean+ 2 jerks

Then

2011 Open WOD 11.3
AMRAP 5 min
Squat Clean and Jerk 165#/110#

Tuesday 02.19.2013

2011 Open WOD 11.2
AMRAP 15 min
9 Deadlift 155#/100#
12 Hand release push ups
15 Box jumps 24″/20″

Over the course of the next two weeks we will be doing the Open WODs from the 2011 and 2012 CrossFit Open. We are treating it as though everyone will be competing in the Open (I encourage you all to sign up on the CrossFit Gantry team) and using this to get you physically and mentally ready for the AMRAP style of workout.

Monday 02.18.2013

15 minutes to build to a 1 RM snatch
Then
2011 Open WOD 11.1
AMRAP 10 min
30 Du’s
15 Power Snatch 75/55#

Sunday 02.17.2013

“DT”
5 rounds for time :
12 Deadlift 155#
9 Hang power clean 155#
6 Push jerk 155#

Today is an Open Floor session from 11-1. You can come in and do the programmed Wod, do a Wod from earlier in the week that you missed or do your own strength or skill session. We will be here to assist you but this is not a class like our regular schedule.

Saturday 02.16.2013

Hope for Kenya
Complete as many rounds and reps
As possible in 12 minutes of:
50 squats
30 push ups
15 pull ups

Friday 02.15.2013

4×10 OHS
Then
Ring Dips 1-10
HSPU 10-1

We will begin Open Floor on Sunday from 11-1. A workout will be programmed for the day, but there will not be a coached class. You can come in and do the workout, do one you missed from the weeks programming or do some lifting on your own.

Thursday 02.14.2013

Happy Valentines Day
4x 5 Strict Press + Max reps Strict Pull ups.
Then
500 M row for time.

We will be starting a new Prep Course cycle this Saturday Feb 16-Wed Feb 27th. Sat 1 pm- Mon 7:30 – Wed 7:30. If you have any friends who are looking to get started, they can jump in on this class.

Wednesday 02.13.2013

Muscle up Skill work
Max effort muscle ups in 1 minute
Then
AMRAP 12 min
8 Deadlift 225#/155#
10 wall ball 20#/14#
12 box jump 24/20