###### 02 Oct 2015

### Friday, October 2, 2015

Strength – Bench Press

Bench Press 1×5 at 40% 1RM

Bench Press 1×5 at 50% 1RM

Bench Press 1×3 at 60% 1RM

Bench Press 1×3 at 70% 1RM

Bench Press 1×3 at 80% 1RM

Bench Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8: On the set of 3+, you must complete 8 repetitions or more if unbroken, or no less than 8 repetitions in as many sets as needed.

GPP WOD

For time:

40 Overhead Walking Lunges, 25/15 lbs

30 Wall Balls, 20/14 lbs

20 Pull-ups

10 Dips

20 Pull-ups

30 Wall Balls, 20/14 lbs

40 Overhead Walking Lunges, 25/15 lbs

OPEN WOD

For time:

40 Overhead Walking Lunges, 45/25 lbs

30 Wall Balls, 20/14 lbs

20 Pull-ups

10 Deficit Handstand Push Ups, 6/3 in

20 Pull-ups

30 Wall Balls, 20/14 lbs

40 Overhead Walking Lunges, 45/25 lbs

###### 01 Oct 2015

### Thursday, October 1, 2015

Strength – Deadlift

Deadlift 1×5 at 40% 1RM

Deadlift 1×5 at 50% 1RM

Deadlift 1×3 at 60% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8: On the set of 3+, you must complete 8 repetitions or more if unbroken, or no less than 8 repetitions in as many sets as needed.

GP WOD

Every 1 min for 10 mins, alternating between:

5 Thrusters, 125/85 lbs

10 Lateral Burpee (Over Barbell)s

Pick a thruster load that allows you to do them unbroken on all 5 rounds

OPEN WOD

Every 1 min for 10 mins, alternating between:

5 Thrusters, 165/110 lbs

10 Lateral Burpee (Over Barbell)s

Pick a thruster load that allows you to do them unbroken on all 5 rounds

###### 29 Sep 2015

### Wednesday, September 30, 2015

Olympic Lifting

Power Snatch 1, using heaviest weight per set

Snatch Balance 1, using heaviest weight per set

Squat Snatch 1, using heaviest weight per set

12 minutes to work up to your heaviest complex

GP WOD

4 rounds for time of:

Row, 350 m

10 Overhead Squats, pick load

OHS at the weight of your heaviest complex completed. Time cap: 15 minutes

OPEN WOD

4 rounds for time of:

Row, 450 m

10 Overhead Squats, pick load

OHS at the weight of your heaviest complex completed. Time cap: 15 minutes

###### 29 Sep 2015

### Tuesday, September 29, 2015

Strength – Press

Press 1×5 at 40% 1RM

Press 1×5 at 50% 1RM

Press 1×3 at 60% 1RM

Press 1×3 at 70% 1RM

Press 1×3 at 80% 1RM

Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8: On the set of 3+, you must complete 8 repetitions or more if unbroken, or no less than 8 repetitions in as many sets as needed.

GP WOD

5 rounds for time of:

3 Rope Pulls

12 Knee Ups

3 Rope Pulls

12 Dumbbell Squat Cleans, 25/15 lbs

Time cap: 20 minutes

OPEN WOD

5 rounds for time of:

1 Rope Climb, 15 ft

12 Toes-to-bars

1 Rope Climb, 15 ft

12 Dumbbell Squat Cleans, 50/35 lbs

Time cap: 20 minutes

###### 28 Sep 2015

### Monday, September 27, 2015

Strength – Back Squat

Back Squat 1×5 at 40% 1RM

Back Squat 1×5 at 50% 1RM

Back Squat 1×3 at 60% 1RM

Back Squat 1×3 at 70% 1RM

Back Squat 1×3 at 80% 1RM

Back Squat 1×3+ at 90% 1RM

Rest as needed between sets.

GP WOD

For 3 cycles:

AMRAP in 3 mins of:

5 Box Jumps, 30/24 in

10 Kettlebell Swings, 53/36 lbs

20 Lateral Bar Jumps

Rest 1 min between each cycle.

For each cycle continue the AMRAP.

empty barbell or PVC for the lateral bar jumps

OPEN WOD

For 3 cycles:

AMRAP in 3 mins of:

5 Box Jumps, 36/30 in

10 Kettlebell Swings, 72/53 lbs

20 Double Unders

Rest 1 min between each cycle.

For each cycle continue the AMRAP.

###### 27 Sep 2015

### Sunday, September 27, 2015

Awesome workout and great times yesterday at the BBQ with Gantry team!

Open Floor today. Pick a workout you missed from the last week, get a partner (or a few) and do it!

###### 26 Sep 2015

### Saturday, September 26, 2015

LIC + Gantry

Partner Karen (one partner works,one partner rests)

150 Wallballs 20/14#

.5 mile partner bumper plate run 35/15#

Jackie (individual)

1000 M Row

50 Thrusters 45#/25#

30 Pull ups

Your time will be the overall time of each Partner combined for Karen+Run+Jackie. So if partner #1 finishes in 20:14 and partner #2 in 22:00 the Team time is 42:14.

We will start with the group warm-up at CrossFit LIC at 10 am. Teams will consist of 1 Gantry member with 1 LIC member. Karen will be completed together with one partner working at a time until 150 wall ball shots are completed. Then both partners will run .5 mile to CrossFit Gantry carrying a bumper plate. When you arrive at Gantry, rowers and barbells will be set up and ready to go right into Jackie.

We will start heats every 15 minutes. If you cannot make the 10:00, just show up at CrossFIt LIC any time after 10 am and you will be partnered and placed in the next available heat.

After the workout we will be lighting up the BBQ for an End of Summer/Beginning of fall Merger celebration BBQ. Hang out have a burger and a cider and meet some new workout buddies.

###### 25 Sep 2015

### Friday, September 25, 2015

Reminder: Tomorrow, Saturday 10am – special workout and BBQ! We will be partnering with CrossFit Gantry to do two WODs at two gyms. At 10am we will do a group warm up and begin the first part of the WOD at LIC. After completion of the WOD 1.0 , there will be a 0.5 mile run over to CrossFit Gantry, and you will finish WOD 2.0 there for your total time. We will be running heats every 10 minutes, so if you would like to start at a later time, you do not have to be at the gym exactly at 10am.

Bench Press Week 1

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.

* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps. If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:

4 Rounds

Not for time

30 sec Hanging L-sit

10 Shank lever

30 sec Wall climb hold

Open WOD:

4 Rounds

Not for time

30 sec Hanging L-sit

10 Shank lever

30 sec Handstand hold

###### 24 Sep 2015

### Thursday, September 24, 2015

Reminder: clear your Saturday morning for our special workout and BBQ! We will be partnering with CrossFit Gantry to do two WODs at two gyms. At 10am we will do a group warm up and begin the first part of the WOD at LIC. After completion of the WOD 1.0 , there will be a 0.5 mile run over to CrossFit Gantry, and you will finish WOD 2.0 there for your total time. We will be running heats every 10 minutes, so if you would like to start at a later time, you do not have to be at the gym exactly at 10am.

Deadlift Week 1

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

* Use 90% of your most recent 1RM to calculate your %’s for each set.

* We will be instilling the Rule of 10 on Week 1. For the final “Intensity” set you MUST do a minimum of 10 reps. If you can not do a max set of more than 10 reps, you can re rack the bar then finish the remaining reps to complete a total of 10.

GPP WOD:

3 RFT

20 S2OH 75/55#

40 KB swings 53/36#

60 Double-unders

Open WOD:

3 RFT

20 S2OH 95/65#

40 KB swings 53/36#

60 Double-unders

* 5 burpees when you break reps

###### 23 Sep 2015

### Wednesday, September 23, 2015

We have a modified schedule for Saturday morning, so please plan accordingly. We have a special workout planned. We will be partnering with CrossFit Gantry to do two WODs at two gyms. At 10am we will do a group warm up and begin the first part of the WOD at LIC. After completion of the WOD 1.0 , there will be a 0.5 mile run over to CrossFit Gantry, and you will finish WOD 2.0 there for your total time. We will be running heats every 10 minutes, so if you would like to start at a later time, you do not have to be there at 10am. More details will be released shortly.

A. 10 Min to work up to heaviest possible complex:

1 Power clean +

1 Hang squat clean +

1 Thruster +

1 Jerk

B. for time:

50 cal row

40 sit-ups

30 hang power cleans, 95/65#

20 HR push-ups

10 Dips