Daily WOD

EMO 1.5M for 12 minutes
1 Hang power snatch
1 Hang squat snatch
1 Squat snatch

GP WOD:
100 OHS 65/45#
Every time you drop the bar perform 5 knee-ups

Open WOD:
100 OHS 95/65#
Every time you drop the bar perform 5 T2B

Bench Press Week 4
Deload weed
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
AMRAP 10
10 SDLHP 75/53#
10 Bar over burpees

Open WOD:
AMRAP 10
10 SDLHP 115/75#
10 Bar over burpees

Back Squat Week 4
Deload

5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
21-15-9
Hang Power Clean 115/75#
Pull-ups

Open WOD:
21-15-9
Hang Power Clean 165/115#
C2B pull-ups

Jariko’s slap in the face.

Press Week 4

5 @ 40%
5 @ 50%
3 @ 60%

This is a deload week.  If the weights feel light and easy, good.  They should.

GP WOD:
10 minutes MU skill work
then
For time:
100-80-60-40-20
Unbroken singles
50-40-30-20-10:
Wall Ball 20/14#

Open WOD:
In 10 min do 3 sets of max rep unbroken MU’s
rest as long as need between sets not to exceed the total time.
then
For time:
50-40-30-20-10:
Unbroken double unders
Wall Ball 20/14#

Thank you to everyone who came out and competed during the Subway Series.  CrossFit Gantry finished the overall standing in 3rd place, one spot higher than last year!

GP WOD:
Teams of 2
Six rounds of:
24 Goblet Squats 53/36#
24 Push-ups
24 Box Jumps 24/20″
Run 500 meters

Open WOD:
Teams of 2
Six rounds of:
24 Goblet Squats 72/53#
24 Push-ups
24 Box Jumps 30/24″
Run 500 meters

This is a busy weekend for CrossFit Gantry. Elizabeth, Jeremy and Jariko will be competing in the Brooklyn Barbel Open at CrossFit Virtuosity.  And Sunday concludes the 2015 Subway Series with Event 4 at CrossFit South Brooklyn.  Come out to watch, enjoy the events and support your fellow members.

Week 3 of the Subway Series.  Lots of squats!

Deadlift Week 3

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP and Open WOD:
3 rounds, not for time
12 Bent over barbell row- Supinated grip
10 DB Z-Press
50′ yoke carry
All AHAP

Z-Press with dumbbells.Pretty much perfect form by Jennifer Endo,preparing for the Crossfit Games Masters @jendokawaguchi #teamstrongfit @strongfit1

A video posted by Strongfit (@strongfit1) on May 13, 2015 at 7:05pm PDT

Back to Yoke carries 700# for 50′

A video posted by Strongfit (@strongfit1) on Mar 28, 2015 at 12:20pm PDT

GP WOD:
For Time:
1000 M row then
30 Snatch 95/65#

Open WOD:
For Time:
1000 M row then
Isabell
30 Snatch 135/95#

Bench Press Week 3

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt.  You should get more than 1 rep AND not fail!

GP WOD:
60 Burpees
50 Alternating DB Snatch 25/15#
40 One-leg box step ups
30 Pull-ups
20 Thrusters 95/65#
15 Supine ring rows

Open WOD:
60 Burpees
50 Alternating DB Snatch 45/25#
40 Pistols
30 C2B pull ups
20 Thrusters 115/75#
10 Muscle-ups

Squat Week 3

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt.  You should get more than 1 rep AND not fail!

GP WOD:
5 rounds for time of:
7 Squat clean 125/75#
14 kettlebell swings 44/26#

Open WOD:
5 rounds for time of:
7 Squat clean 155/105#
14 kettlebell swings 53/36#

Bryan taking 3rd place at Event 3 of the Subway Series

Press Week 3

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt.  You should get more than 1 rep AND not fail!

GP WOD:
4 RFT
15 Knee-up
1 minute double unders
12 Bar dips

Open WOD:
4 RFT
15 Toes to bar
60 Double unders
12 HSPU

 

CrossFit Gantry holding strong in 3rd place thanks to Bryan’s 3rd place finish yesterday!