10 Wall Climbs
20 Pull ups
30 KB Swings 53/36#
40 Double unders
50 KB Goblet Squats 53/36#
40 Double unders
30 KB Swings 53/36#
20 Pull ups
10 Wall climbs
Tuesday 06.10.2014
Back Squat
3 x 5 across
use 10# more than 5/27
then
5 Rounds for time
10 Strict toes to bar
12 Hand release push ups
UPDATE: The Trip to the Long Island Vineyards is being moved to Saturday June 21st. The Limo will be leaving CrossFIt Gantry at 11:30 am and returning 6:30 pm. It will be $80 per person plus tasting fees at the vineyards. We have 8 people confirmed so far. Natasha is organizing and needs to have a final number confirmed by Thursday afternoon to make the reservation. If you are planning on going please put your name on the sign up sheet on the whiteboard at the gym or email Natasha natmalik@gmail.com. Thanks Natasha for doing all the organizing!
Monday 06.09.2014
Sunday 06.08.2014
Saturday 06.07.2014
Friday 06.06.2014
Press
3×5 across
use 5 more pounds than 5/20
then
Helen
3 Rounds for time
400 M run
21 KB swings 24/16K
12 Pull ups
Thursday 06.05.2014
Front Squat
15 minutes to work up to a 5 RM
then
AMRAP 3 min
20 Burpees
30 Double unders
Rest 1 min
AMRAP 3 min
15 Burpees
30 Double unders
Rest 1 min
AMRAP 3 min
10 Burpees
30 Double unders
Wednesday 06.04.2014
Tuesday 06.03.2014
Overhead Squat
3×5 across
then
Complete 3 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max reps
Hold Top of Ring Dip – 30 seconds
Ring Dips – Max reps
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.
Vendor village and tent city at the Northeast Regionals.