Menu Close Menu

Tag → 400m run

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

034

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

image1

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

007

 

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

007

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

031

Rebecca 2-2013!

Saturday 01/03/15 Posted by admin on January 2, 2015 • No comments

Team “Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Hero_EddieLoredo_th

 

Thursday 12/18/14 Posted by admin on December 17, 2014 • No comments

A. RDL 5X5
+5 lbs from 12/3/14

B. Pendlay Row 3×15
85% of Press 1RM

C. Every 3:00 x 4
400m run
-scale accordingly

056

Throw Back Thursday…recognize anyone?? May 2011