Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » Back Extensions

Friday 04/06/12

admin — Fri, 06 Apr 2012 01:00:13 +0000

Overhead Squat 5×5
-Add weight each set

Push Jerk 3×3
-Must clean from the ground
+5 from3/13/12

then,
5×10 Weighted Back Extensions

Brian lateral hopping!

Friday 02/10/12

admin — Fri, 10 Feb 2012 02:00:18 +0000

Reminder: Please sign your kids up for Saturday if you are bringing them otherwise there will be no monitor! Thank you!

Deadlift
2 sets, 5 reps
1 set, max reps
+10 from 1/18/12

then,
800m Run
50 Back Extensions
50 Sit-ups

*Post loads and times to comments

Swingin' away!

Tuesday 01/24/12

admin — Tue, 24 Jan 2012 02:00:14 +0000

CONGRATULATIONS to all of the competitors from The Fittest Games down in Austin this weekend. A special thanks to all the GVCF Members who came to spectate and play as well!

Brought this bad boy out for a fitting work-out: Sports Psychology for Elite Fitness: CrossFit Cheaters Anonymous

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Compare to 2/16/11
-30:00 cut-off

Monday 11/28/11

admin — Mon, 28 Nov 2011 00:00:02 +0000

Deadlifts
2 sets, 5 reps
1 set, max reps
-80% of 1RM

then,
3 Rounds not for time:
200m Run
15 Back Extensions
10 GHD Sit-Ups

Row, Row, Row your boat!

Thursday 11/10/11

admin — Thu, 10 Nov 2011 02:00:57 +0000

5×10 Weighted True Push-Ups

Shuttle Run Ladder
10m-20m-30m-40m-50m-40m-30m-20m-10m
-2 groups, rest comes while other group is sprinting

5x 10 Weighted Back Extensions

Sunday 8/7/11

admin — Sun, 07 Aug 2011 01:00:49 +0000

Open Gym 11am-1pm.

“Michael”
3 rounds:
800m Run
50 Back Extensions
50 Sit-ups

*Post times to comments

Nancy x 2!

Wednesday 7/6/11

admin — Wed, 06 Jul 2011 01:00:42 +0000

*We will only do Back Squat today due to the workout that was done on Monday. I want everyone’s arms to be fresh.

Back Squat 1RM
-Compare to 2/11/11

then,

10 x 5 Back Extensions

*Post loads to comments

Donna Lunging

Monday 6/19/11

admin — Mon, 20 Jun 2011 01:39:33 +0000

Here’s a work-out in honor of Bret’s 30th birthday and Donna’s love for wall balls!

For Time:

30 Box Jumps
30 Jumping Pullups
30 KB Swings
30 Walking Lunges
30 Knees to Elbows
30 Push Press, 45lb
30 Back Extensions
30 Wallballs
30 Burpees
30 Double Unders
*Post loads and times to comments

Monday 6/6/11

admin — Mon, 06 Jun 2011 01:00:52 +0000

6 rounds:
3 Power Snatch (95m/65w)
15 OH Squats
200m Run
*Post loads and times to comments

then,

4 rounds not for time:
15x Double unders
15x V-ups
15x Back extensions

Teeters praying to get through Murph!

Saturday 4/30/11

admin — Sat, 30 Apr 2011 02:00:44 +0000

Happy Saturday!

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

Post time to comments.

Flea gettin' her clean on!