Daily WOD

Back Squat
3×5 across
use 5# more than 7/8
then
Not for time:
50 KB Step ups (one in each hand)
100 Banded good mornings
break up into as many sets as necessary

Congratulations to Melissa McDarby for finishing 8th Place overall last weekend in the Scaled Division of the CrossFit Bayside Summer Showdown.  She had a 3rd place finish in Event 2 and a 4th Place finish in Event 3, just missing the finals.  Great job,and thanks for representing CrossFit Gantry!

image Screen Shot 2014-07-17 at 7.09.18 PM

July 17, 2014

Friday 07.18.2014

Back Squat 3×5 across use 5# more than 7/8 then […]
July 16, 2014

Thursday 07.17.2014

Push Press 15 min to work up to 3RM then […]
July 15, 2014

Wednesday 07.16.2014

CrossFit Disco Complete 10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans @ 75% […]
July 14, 2014

Tuesday 07.15.2014

For Time: 21-18-15-12-9-6-3 reps of Kettlebell swing 24/16K Toes To […]