CrossFit Gotham

Jan 18 - Jan 23 M18 Bench 2-2-2-2-2-2-2... 5 rounds for time of: 50 double-unders 25 Anch. Sit-ups 15 box jumps 24/20 Rest 2 minutes T19 Power Clean 1-1-1-1-1-1-1 5 RFR In 2:00 complete: 5x Deadlift (275/205) MAX RA time remaining *Rest 2:00 between sets Then, for time: Ski 1000m Row 1000m Bike 2000m W20 Push Press 2-2-2-2-2-2-2 For time: 225 pound Back squat, 21 reps 42 GHD Sit-ups 225 pound Back squat, 15 reps 30 GHD Sit-ups 225 pound Back squat, 9 reps 18 GHD Sit-ups R21 Rest F22 EMOM 18min: 2 HSS 30min AMRAP 5 Pull-ups 5 BPU 10 WGTD Push-ups 10 Plate Snatches 15 Plate Squats 15 Jump Squats S23 4 RFT 500m Row/Ski 10x Clean and Jerk 135/95 15x Toes to Bar

Jan 11 - Jan 16 M11 Deadlift 3-3-3-3-3... 21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster T12 EMOM 12min PS 5-3-3-1-1-1 HPC 5-3-3-1-1-1 For Time: 100/80 Cal Row 80/60 Cal Bike 60 DUs 40 Kettle Bell Swing 24/16 20 Power Snatch 75/55 5 RFT 5 HPC 165/125 10 BLB 15/12 Cal Ski W13 Bench 3-3-3-3-3-3-3 15min AMRAP 50 Wall ball shots, 20/14 25 Strict Strict Ring DIps (push-ups) 40 Wall ball shots 20 Strict Strict Ring DIps (push-ups) 30 Wall ball shots 15 Strict Strict Ring DIps (push-ups) 20 Wall ball shots 10 Strict Strict Ring DIps (push-ups) 10 Wall ball shots 5 Strict Strict Ring DIps (push-ups) F15 HSC + Frt Sqt 2-2-2-2-2-2-2 12min AMRAP 12 Push press 115/75 12 Chest to bar pull-ups 12 One-legged squats S16 For time: 30 Deadlift 225/155 30 GHD/Anch. sit-ups 30 Double-unders 30 OHS 95/65 30 Pull-ups

Jan 4 - Jan 9 M4. Frt Sat 3-3-3-3-3 Back Squats 2-2-2... 3 RFT 6 RHLF DB Split Jerks 6 RH OHWL 6 LHRFDB Split Jerks 6 LH OHWL 24 Anch. Sit-ups T5 Deficit Deadlift 3-3-3-3-3 Three rounds for time of: Row 500m Ski 500m 15 Pull-ups 10 Box jumps 30/24 5 Deadlifts 275/205 W6 9x E2MOM: 2 HSC For time: 21 Squat clean 95/65 42 KBS/Swings 15 Squat clean 30 Back extensions 9 Squat clean 18 TTB F8 Press 2-2-2-2-2-2-2 5 rounds for time of: 2 RA 20 alt. dumbbell snatches 65/45 S9 For time: 25 Overhead squat 95/65 20 Box jump overs 15 Power Snatches 10 TTB 5 BPU 10 TTB 15 Power Snatches 20 Box jump overs 25 Overhead squat

Dec 28 - Jan 2 M28 Snatch Deadlift 5-3-3-1-1-1 Hang squat snatch 3-3-3-3-3... 5 RFT 12 Pull-ups 24 KBS/Swings T29 SBR 450 W30 OHS 53-3-1-1-1 For time: 50 Back Squats 115/85 40 BLB 30 Power Cleans 20 BPU 10 OHS R31 Closed F1 Closed: Happy New Year! S2 Split Jerks 2-2-2-2-2-2-2 The Chief Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Dec 21 - Dec 26 M21 (Rope climb type prep) 20min AMRAP... 10 Foot Assisted Chest to Bar Pull-ups 10 Box Jump Overs 10 OHWL R 10 OHWL L 40 An. Sit-ups T22 For time: Bike 1200m Row 750m Ski 500m DUs: 50-40-30-20-10 Ground to Overhead 5-4-3-2-1 (115/75) W23 30/20/10 Back Squats F25 CLOSED: Merry Christmas! S26 Nick 12 RFT 10 DB Hang Squat Cleans 45/30 6 HSPU on DB (12 Push-ups on DB)

Gotham Gear available just in time for Halloween!! https://stores.inksoft.com/crossfitgotham/shop/home

https://games.crossfit.com//how-watch-stage-one-202/games

Today we honor the brave people who sacrificed their lives on 9/11. Remember how we all acted on 9/12 and be kind to each other. We're all we have.

https://www.newscientist.com//2223688-eating-a-keto-diet-/

8.23.20 5 RFT 20 DB Power Cleans* 20 Push-ups... *If only one DB or KB split the reps between hands.

8.22.20 Ruck 2 hours

8.21.20 For time: 100-80-60-40-20 Squats Leg Levers

8.19.20 10min AMRAP 10 OHWL R* 10 OHWL L 20 Swings... *Use a DB or KB. Do Lunges walking or static, alternating feet.

8.18.20 7 min AMRAP 5 Push-ups 5 Burpees* *Stand up after the last push-up to start the burpees. So it’s like 6 burpees.

8.17.20 2 rounds for time of: Run 1 mile 100 sit-ups