Monday 02.11.2013

Front Squats
3×15 @ 4-2-2 Tempo
Then
21-15-9
Thrusters 75#/45#
KB Swing 24k/16k

Sunday 02.10.2013

Rest Day

Thank you everyone for a very successful first week. And thank you for all the kind words and support. This is going to be an amazing journey!
Best, Jay and Al

Saturday 02.09.2013

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Friday 02.08.2013

Snatch work
5x 2 Power Snatch+1 Snatch
Then
3 rounds for time
15 Power snatch 75#/ 53#
15 Toes2Bar

Thursday 02.07.2013

4×10 Bench Press + Ring Row

Wall Ball 30-20-10 20#/14#
Walking Lunge 50-40-30 carrying your med ball

Wednesday 02.06.2013

-5×5 Deadlift
Perform 2 warm up sets, 2 sets of 5 and the last set max reps not to failure.
-Hand stand practice
-AMRAP 12 minutes:
4 HSPU
8 Sumo deadlift high pull
32 Double unders

Tuesday 02.05.2013

4x 2 Power Clean + 2 Push Jerk
Power “Elizabeth”
21-15-9
Power Clean 135#/95#
Ring dips

Welcome to CrossFit Gantry

We are excited to be the newest CrossFit gym here in Long Island City, NY. Check back often for pictures and info about our Grand opening.

1.14.13 WOD

8 FRONT SQUATS 95/65

8 SLAMBALLS

8 BURPEES

200M RUN

REST 4M, X3