Daily WOD

Overhead Squat
15 minutes to establish a 5 RM

GP WOD:
4 RFT
400m run
9 rope pull
9 rope pull-up

Open WOD:
4 RFT
400m run
3 rope climb 15′

Don’t forget to sign up for the 2016 Subway Series and represent CrossFit Gantry. Week one workouts are posted and waiting for you to attack them.

2016 EVENT 1, WORKOUT 1: “KILLER KAGE REDUX”

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This workout will be run elimination-style. The top male and female athletes in each division will proceed to the semi-final round; the top 4 athletes in each division after the semi-final round proceed to the finals. Therefore top athletes will complete this workout 2 or 3 times.

RX DIVISION
For Time:
7 Front Squats, 155/105#
250m Row
24’ Rig Traverse

Time Cap: 3 Minutes

SCALED DIVISION
For Time:
7 Front Squats, 95/65#
250m Row
12’ Rig Traverse (2×6’ Traverses)

Time Cap: 3 Minutes

2016 EVENT 1, WORKOUT 2: “THE GIRLS”

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Female athletes complete ONE of —

“Elizabeth”
21-15-9 Reps For Time:
Squat Cleans, 95#
Ring Dips
Time Cap: 10 minutes

“Fran”
21-15-9 Reps For Time:
Thrusters, 65#
Pull-Ups
Time cap: 5 minutes

“Isabel”
For Time:
30 Snatches, 95#
Time cap: 5 minutes

Male athletes complete ONE of —

“Grace”
30 Clean & Jerks, 135#
Time cap: 5 minutes

“Diane”
21-15-9 Reps For Time:
Deadlifts, 225#
Handstand Push-Ups
Time cap: 5 minutes

“Karen”
150 Wallball Shots, 20# to 10′
Time cap: 10 minutes

SCALED DIVISION
Female athletes complete ONE of —

“Elizabeth”
21-15-9 Reps For Time:
Squat Cleans, 65#
Hand Release Push-Ups
Time Cap: 10 minutes

“Fran”
21-15-9 Reps For Time:
Thrusters, 45#
Jumping Pull-Ups
Time cap: 5 minutes

“Isabel”
For Time:
30 Snatches, 65#
Time cap: 5 minutes

Male athletes complete ONE of —

“Grace”
30 Clean & Jerks, 95#
Time cap: 5 minutes

“Diane”
21-15-9 Reps For Time:
Deadlifts, 155#
Hand Release Push-Ups
Time cap: 5 minutes

“Karen”
150 Wallball Shots, 14# to 9′
Time cap: 10 minutes

July 29, 2016

Friday 07.29.2016

Overhead Squat 15 minutes to establish a 5 RM GP […]
July 28, 2016

Thursday 07.28.2016

GP WOD: 5 RFT 50 double-unders 15 DB squat cleans […]
July 26, 2016

Wednesday 07.27.2016

Strength 10 minutes to work up to a heavy power […]
July 26, 2016

Tuesday 07.26.2016

GP WOD: For time: 1-10 back squat 115/75# (from the […]