Daily WOD

AMRAP 20 mins:
5 Thrusters 95/65#
10 Hang Power Cleans
15 Deadlifts

I would like to take a minute to acknowledge the hard work and improvement by EVERYONE! Yesterday was one of my proudest days at CrossFit Gantry and one of my proudest days as a coach. We had one of our busiest days to date with over half our membership coming in to WOD yesterday. Add on top of that the number of PR’s we had and I am extremely proud. I know I am not one to stress PR’s as much as others, but that does not mean I do not recognize the accomplishment. A PR is a Personal Record. It does not only refer to the time on the clock or a new top weight in a lift. A PR is any feat of improvement. Using a blue band instead of a green band is a PR. Using a 16k kettle bell instead of a 12k one is a PR. Or a 12k instead of an 8k. And doing a workout Rx’ed for the first time is a huge PR! Congratulations to you all. I am proud of you all.
Thank you and keep it up.

November 19, 2013

Wednesday 11.20.2013

AMRAP 20 mins: 5 Thrusters 95/65# 10 Hang Power Cleans […]
November 18, 2013

Tuesday 11.19.2013

“Helen” 3 Rounds for time: 400 M Run 21 Kettlebell […]
November 17, 2013

Monday 11.18.2013

4x 3 Position Power Snatch then “Randy” For time: 75 […]
November 17, 2013

Sunday 11.17.2013

Open Floor 11-1 Work on double unders, ring dips, pull […]