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Tag → 500m Row

Thursday 11/13/14 Posted by admin on November 12, 2014 • No comments

3 Intervals:
500m row
30 Box Jumps 24m/20w
20 Push Press 115m/75w

-step ups are allowed

205

Tuesday 10/07/14 Posted by admin on October 6, 2014 • No comments

A few reminders: Thursday at 6:30pm YOGA will be held in the front room. This is free for unlimited members, but all others can pay a $10 drop-in or buy a punch card.

Wednesday we will be findingĀ 1RM Back Squat.

A. Every 2:00 for 12:00 (6 sets)
3 Shoulder Press @ 85%

B. 3 intervals:
500m row
10 Chest to Bar Pull-ups
15 Burpees
20 Straight Leg Sit-Ups

Thursday 08/21/14 Posted by admin on August 20, 2014 • No comments

Warm-Up
3x thru or 15:00
Up to 10 reps of:
Rope Climb
Heavy Wall-Ball
Back Extensions
Hanging Leg Raises
HR Push-Ups

A. Ring Dips
10-10-10-10-10
-May use bands, keep as strict as possible

B. Pendlay Row
5-5-5-5-5
-Sets Across

C. 500m Row T.T.

023

Thursday 08/07/14 Posted by admin on August 6, 2014 • No comments

A. RDL 5×5

B. 3 Intervals:
500m row
20 Ring Push-Ups
10 Toes to Bar

 

Wednesday 05/21/14 Posted by admin on May 20, 2014 • No comments

A. OTM for 10:00
3 Deadlift @ 60% of 1RM

B. 3 intervals of:
500m row

GRAPEVINE.CROSSFIT.14.2-2064

 

Tuesday 04/01/14 Posted by admin on March 31, 2014 • No comments

A. Bar MU Practice

B. 5 intervals of:
500m Row
20 DB Snatch (alternating)
20 Over the Box Jumps*

*touch top of box before landing on other side; full extension is not required, can be lateral

247A0176

Tuesday 03/18/14 Posted by admin on March 17, 2014 • No comments

A. HS Walk Practice

B. Press + 1/2 Press x10
-As Heavy As Possible
-Sets Across

C. 3 intervals of:
500m Row
15 KB Swings 70m/53w
30 Double-Unders

GVCF_14.2_023