Menu Close Menu

WOD & Announcements

7.25.16 Posted by admin on July 24, 2016 • No comments

A. Warmup:
3 x 10 back squats w/ barbell
3 x 10 Good Mornings

B. Front Squat 5-3-1 x 3
*complete a set every 2:00
-add weight from 7.5.16

C. RDL 5 x 5 @ 45% of DL 1RM

D. 3 x 10 Pendlay Row

E. Cooldown:
3:00 Couch stretch, each side

Saturday 7.22.16 Posted by admin on July 22, 2016 • No comments

In teams of 2:

800m dual barbell carry (at side) + 1 KB
100 dual shoulder to overhead (from one shoulder to the other)
400m dual barbell carry (at side) + 1 KB
100 dual barbell squats
800m dual barbell carry (at side) + 1 KB

Friday 7.22.16 Posted by admin on July 21, 2016 • No comments

Brian Bachman & Abby Bachman would love to invite each & every one of you to join them for a free WOD with Faith Rx’d DFW this Sunday (7.24.16) at 3pm in our home gym – @ Grapevine CrossFit.
https://www.facebook.com/events/303254110011969/

A. Warmup:
General warmup
then,
21 Wall balls
rest 2:00
15 Wall balls
rest 2:00
9 Wall Balls
then,
3 x 10 DB Rows

B. “Fran”
For time:
21-15-9
Thrusters, 95/65
Pullups

C. Cooldown:
3:00 lizard & dragon, each side
3 x 10 each of lateral raise, front raise, reverse fly

Thursday 7.21.16 Posted by admin on July 20, 2016 • No comments

A. Warmup:
3 sets of:
10 banded pulls
10 Banded good mornings
10 banded lateral walks

B. For time:
1000m row
25 Deadlifts, 225/155
50 OTB Burpees
1 mile run

C. Cooldown:
10:00 Foam Rolling

Wednesday 7.20.16 Posted by admin on July 19, 2016 • No comments

A. Warmup:
3 sets of:
10 goblet squats
10 windmills (5 each side)
10 KB Swings

B. Complete the following:
0:00-2:00, 10 Cleans, 70%
2:00-4:00, 8 Cleans, 75%
4:00-6:00, 6 Cleans, 80%
6:00-8:00, 4 Cleans, 85%
8:00-10:00, 2 Cleans, 90%
*must pass thru a full squat

C. Ring Dips
Do a max rep set then complete 5 sets at 60% of the max rep

D. Cooldown:
100 Abs of choice
3:00 Couch stretch, each side

Tuesday 7.19.16 Posted by admin on July 18, 2016 • No comments

A. Warmup:
5:00 DU practice
*scale up: Triple Unders
3 x 10 good mornings

B. 7 x Hang Power Snatch + Power Snatch
-work to a heavy set for the day. :90 rest after each set

C. 5 rounds of:
10 HSPU
15 Hang Power Snatch, 95/65
30 Double Unders
-Rest 2:00 after each set

D. Cooldown:
3 x 10 DB Rows
3 x 10 of lateral raise, front raise, reverse DB fly

Monday 7.18.16 Posted by admin on July 17, 2016 • No comments

A. Warmup:

General warmup

500m row @ 90% effort

B. Back Squat: warm up to 70% by sets of 2

3 x 10 @ 60%

After each set:

3 @ 80% after first set

2 @ 85% after 2nd set

1 @ 90% after last set

-rest as long as it takes to load weights for 3/2/1 and 3:00 between “working” sets

C. Cooldown: 

5 x 20 GHD sit-ups 

*:30 static back ext between sets