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Tag → 200m run

Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.
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GVCF-Run WOD
Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs

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Saturday 04/25/15 Posted by admin on April 24, 2015 • No comments

In Teams of 2:

AMRAP 14:00
10 OH Plate Lunges
20 Russian Twists
400m run together with plate
-One person working at a time, equal work

-rest 3:00

AMRAP  8:00
5 G2OH w/Plate
10 Partner Sit-Ups
5 Pull-ups
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GVCF-Run Club WOD
Grapevine Middle School Track
10:00 on 5:00 off x4
-for max distance

 

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Saturday 03/28/15 Posted by admin on March 27, 2015 • No comments

Don’t forget Lululemon will be coming out today from 9am-Noon! Details in the flyer below. We will still be having our 9am class as scheduled.

In teams of 2
AMRAP 30:00
10 Burpees
20 Lunges
200m run
10 Push-Ups
20 Straight Leg Sit-Ups
400m run

GVCF-Run Club Workout:
Horseshoe Trail Entrance, 7:30am
1:00 run, 2:00 slow jog x 20 (1 hour)
-at 30:00 mark, turn around and head back

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Thursday 03/26/15 Posted by admin on March 25, 2015 • No comments

Don’t forget Lululemon is coming Saturday from 9-Noon! Providing drinks, food, and opportunity to shop their latest apparel!

We will still be having our regular class at 9am!

A. Warm-Up:
3x 1:00 Plank
3x :30 Hollow Rock
Max Distance HS Walk -or- 10 to 20 Shoulder Touches

B. OTM for 30:00
Minute 1: 30 Double-Unders
Minute 2: 200m Run
Minute 2: 15 Ball Slams

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Saturday 03/07/15 Posted by admin on March 6, 2015 • No comments

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
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GVCF-Run Club
730am

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:

Tuesday 01/27/15 Posted by admin on January 26, 2015 • No comments

A. Deadlift 8-8-8
-70% of 1RM, or add weight from 1/19

B. For Time:
200m run
20 GHD Sit-Ups
400m run
40 Toes to Bar
800m run
60 Straight Leg Sit-Ups

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Friday 01/16/15 Posted by admin on January 15, 2015 • No comments

A. OTM for 15:00
Minute 1: 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)*
Minute 2: Max Unbroken Double-Unders
Minute 3: 15 Straight Leg Sit-Ups

*scale accordingly where you get some rest on the minute (4-6-12 or 3-6-9)

rest 5:00

B. 3x:
400m run
-rest 2:00
200m run
-rest 1:00

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Rebecca 2-2013!