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Tag → 400m run

Friday 06/19/15 Posted by admin on June 18, 2015 • No comments

A. Warm-Up: 10:00 Clock
ME HS Walk or 3 Kick Up Drills
:30 Box Stretch
10 Monster Walks
10 Light DB Thrusters

B. 3 rounds:
400m Run
20 Hang Power Snatch 75m/55w

*If weather doesn’t hold, sub 50 Double-Unders

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Thursday 06/11/15 Posted by admin on June 10, 2015 • No comments

A. Warm-up, 3x:
1-5 Muscle-Ups -or- 5 Ring Dips/5 Chest to Bar Pull-Ups
10 Pistols
3 ME HS Attempts -or- 3 Kick Up Drills and then 10 Shoulder Touches

B. Every 5:00 for 20:00 (4 sets)
400m run
15 Box Jumps 24m/20w*

*Step-down

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Thursday 06/04/15 Posted by admin on June 3, 2015 • No comments

“Nancy”
5 Rounds:
400m Run
15 OHS 95m/65w
-20:00 Cut-Off

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Wednesday 05/27/15 Posted by admin on May 26, 2015 • No comments

A. Warm-Up, 3x:
10 GHD Sit-Ups
10 Back Extensions
10 Pistols
10 Wall-Balls to 10ft Target
up to 50 Double-Unders

B. Every 5:00 for 25:00
400m Run
20 Burpees

______________________

GVCF-Run Club WOD
6am, Grapevine Middle School
10x100m Sprint

IMG_0433

 

 

Wednesday 04/15/15 Posted by admin on April 14, 2015 • No comments

A. Mobility Warm-Up:
2:00 each side couch stretch
Achilles Band Stretch
Banded Shoulder Stretches

B. “Kelly
5 rounds:
400m run
30 Box Jumps 24m/20w
30 Wall-Balls 20m/14w

-30:00 Cut-Off

____________________________________________
GVCF-Run Club
Grapevine Middle School, 6am
4x800m run, rest as needed between

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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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Wednesday 03/11/15 Posted by admin on March 10, 2015 • No comments

A. 1 Press + 3 Push Press + 5 Push Jerk
7 sets, heavy weight

B. 4 intervals:
400m run
15 KB Swings
3 Bar Muscle-Ups

Grapevine CrossFit Run Club-6am, Grapevine Middle School
Warm Up: 2 sets: 100m jog forward, 100m jog backwards
WOD: 4x400m run-Max Effort
-rest as needed between sets

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