Daily WOD

Strength
Front Squat
7-7-5-5-3-3-2-1-1
Ascending load

GP WOD:
9-7-5
Thrusters 115/75#
Strict Pull-ups
Ring Dips

Open WOD:
9-7-5
Thrusters 155/105#
Muscle-ups

Justin rowing his way to a 1st place finish in the Triple 1’s workout.  CrossFit Gantry took 1st place for week 3 of the Subway Series.  Next week is the final week at CrossFit Queens in Astoria.  Join the team for the final workout as a spectator or competitor and lets make it a clean sweep of the 2016 NYC Subway Series.

August 22, 2016

Monday 08.22.2016

Strength Front Squat 7-7-5-5-3-3-2-1-1 Ascending load GP WOD: 9-7-5 Thrusters […]
August 20, 2016

Saturday 08.20.2016

GP WOD: Partner AMRAP 25 (alternating rounds) 200m row 15 […]
August 19, 2016

Friday 08.19.2016

Strength Press Week 3 5 @ 40% 5 @ 50% […]
August 18, 2016

Thursday 08.18.2016

GP WOD: For time: 500m run 30 Shoulder Press 75/55# […]