Wednesday 11.27.2013

CrossFit Games Open Workout 13.3
Amrap 12 min
150 Wallball 20/14#
90 double unders
30 Muscle ups

Schedule reminder: There is no 6 am class. Regular 7 am class, Noon class and 6 and 7 pm class. We will have an extra 5 pm class for those of you who get out of work early. There is no 8 pm class.
Everyone is invited to Woodbine’s beginning at 7 pm for a Thanksgiving Eve drink. This is being headed up by Jess D. so you know it will be fun.

For those of you who are cooking tomorrow, here is a helpful video to guide you through preparing your turkey.

Tuesday 11.26.2013

AMRAP 20 mins:
10 Pull-ups
7 Handstand Push-ups
1 Rope climb, 15 ft
7 Ring Dips

Adam gets ready for Thanksgiving cooking.

Monday 11.25.2013

15 minutes to work up to 1RM Clean and Jerk
3 Rounds for time
15 Ground to overhead 95/65#
15 Toes to bar

Sunday 11.24.2013

Open Floor
11-1 pm
Get in and get some extra work done before the Thanksgiving eating fest. Work on your strict pull ups, shoulder stabilization and kipping practice.

Saturday 11.23.2013

Team 1K for time

Teams of three complete a total of 1000 reps of the following exercises:

Wall ball 20/14#
Box jumps 20/24″
KB Sumo deadliest high pull 53/36#
Row for calories
Toes to bar

Order of exercises, number of reps of each exercise, and distribution of work does not matter. Complete 1000 reps period. Two people working at a time.

Friday 11.22.2013

3 Rounds for time
5 ring dips
10 ring rows
20 Hand release push-ups
40 Double unders


Wednesday 11.20.2013

AMRAP 20 mins:
5 Thrusters 95/65#
10 Hang Power Cleans
15 Deadlifts

I would like to take a minute to acknowledge the hard work and improvement by EVERYONE! Yesterday was one of my proudest days at CrossFit Gantry and one of my proudest days as a coach. We had one of our busiest days to date with over half our membership coming in to WOD yesterday. Add on top of that the number of PR’s we had and I am extremely proud. I know I am not one to stress PR’s as much as others, but that does not mean I do not recognize the accomplishment. A PR is a Personal Record. It does not only refer to the time on the clock or a new top weight in a lift. A PR is any feat of improvement. Using a blue band instead of a green band is a PR. Using a 16k kettle bell instead of a 12k one is a PR. Or a 12k instead of an 8k. And doing a workout Rx’ed for the first time is a huge PR! Congratulations to you all. I am proud of you all.
Thank you and keep it up.

Tuesday 11.19.2013

3 Rounds for time:
400 M Run
21 Kettlebell swings 24/36 K
12 Pull ups

Gantry Endurance will be taking a break for the Winter.  It will resume in the early Spring.


Monday 11.18.2013

4x 3 Position
Power Snatch
For time:
75 Power Snatch

Open Floor on Sunday. Great job by everyone. Happy to see you all coming in to work your double unders.