Daily WOD

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Bootcamp in the Park is meeting at 9 am at Hunters Point Park South Field.

For time:
Run 1,600 meters
Body weight bench press, 21 reps
Run 800 meters
BW bench press, 15 reps
Run 400 meters
BW bench press, 9 reps

It is going to be a busy weekend for CrossFit Gantry:

9 am Saturday morning Bootcamp in Hunters Point South Park.  Please remember to reserve/sign in on line.
11 am Limo for Vineyards tour.  Those going have confirmed with Natasha and arranged to meet  her
8 pm Eric Molinowski “White Collar Brawlers.”  A group of us will be going to watch Eric kick some ass in the ring.  Keep an eye on Facebook for meeting time and place.
10 pm CrossFit Virtuosity Prom.  Open invite for Gantry members.

 

“The Chipper”
60 Double Unders
50 Wall Ball
40 Box Jumps 24”/20”
30 Toes To Bar
20 Squat Cleans 135/95#
10 Muscle Ups (or 20 strict pull ups/ 20 strict dips)

EMOM x 7 min
3 Front squats
then
3 Rounds not for time
10 KB Windmills (each arm)
10 Windshield wipers
20 Russian twists

AMRAP 10
7 Hang Power Snatch 95/65#
7 Chest to bar pull ups
7 Thursters 95/65#
7 burpees
rest 2min
AMRAP 10
7 Hang Power Snatch 95/65#
7 Chest to bar pull ups
7 Thursters 95/65#
7 burpees

Press
3×5 across
use 5 more pounds than 6/6
then
AMRAP 12 min:
30 Overhead Walking Lunge steps 45/25#
15 Plyo push up
*dynamically alternate hands on your bumper plate

Open Floor
11-1pm

Happy Father’s Day to all the dads out there. Especially recent dads and first time dads Joel (twins), Adam, Keith and Pedro.

“Forrest”

Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Reminder: The Boot Camp Class is at 9 am. The class is meeting in Hunters Point South Park on the turf field you used last week.

5 x 3 Position Power Snatch AHAP ( High Hang, Low Hang, floor)
then
AMRAP 12 min
5 Handstand Push-ups
7 Power Snatch 115/75#

Skill Work
Muscle up
then
15 min AMRAP
5 Muscle Ups
10 Push Jerk 135/95#
20 Box Jumps 24/20”

Warming up  in the park.