Grapevine CrossFit

*Day 69 of 100 days of pushups…WHO’S STILL GOING STRONG!?!

NOTE: The 60 day check-in for the 90 day Paleo Challenge is this week! Bring your food logs and get ready to be graded! – Challenge ends April 10th. Only 30 more short days to go. Keep it up everyone!

Happy Birthday Shelly!!!!!!!!

Shelly’s B-day WOD:

3 rounds for time of:

200m run
31 Overhead squats, 65M, 45W
31 Situps
31 Pullups

Everyone wish one of our newest members Shelly a Happy B-day, and give her some spankings when you see her!!

*Day 68 of 100 days of pushups

*Reminder 6:30 pm class is open gym today, we will have a warm-up for you on the board! The new round of fundamentals will continue as planned.

WOD:

Deadlift 8-8-8

-Rest 3 min. between rounds, increase weight each set

Then,

50 pull-ups, 50 burpees. Boom.

Buddy Carries! (Notice the smiles...I love it!)

*Day 67 of 100 Days of Pusuhps

NOTE: Due to a schedule conflict tomorrow (Tuesday, March 9th) we are going to have the 6:30pm class as an open gym format and the new rotation of T/TH/Sat fundamentals will start as planned. There will be a set warmup on the board, along with the WOD. Sorry any inconveniences.

For time:

Jon & Kevin...burpees...Saturday....

DAY OF REST…..

Reflect on the week, and the week ahead….

Reminder, Friday: March 12th we will only have 600am, 730am, and 830am!

*Day 65 of 100 Days of Pushups

HAPPY SATURDAY!!!! FREE INTRODUCTORY WOD TODAY AT 10!

Team WOD, teams of 2, for time:

400m Partner Carry
25 burpees/400m farmers carry (alternate)
50 overhead squats, 45M, 35W/400m overhead carry (alternate)
50 walking lunges/25 KTE’s
800m Run(together)

…Some interesting information regarding the sectionals in Tulsa next weekend! They have posted 2 out of the 3 WODS, this is what we’ll be up against:

WOD One
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.

*Day 64 of 100 Days of Pushups

Ring Dips 10-10-10-10
-Rest as needed between sets

then,

For time:

400m Run
20 KB Snatch, from floor (each arm)
20 Back Extensions, with hamstring activation
200m Run
15 KB Snatch, from floor (each arm)
15 Back Extensions, with hamstring activation
100m Run
10 KB Snatch, from floor (each arm)
10 Back Extensions, with hamstring activation

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*Day 63 of 100 Days of Pushups

“Jackie”

1000m Row
50 Thrusters, 45#
30 Pullups

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