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Tag → Back Extensions

Sunday 11/25/12 Posted by admin on November 24, 2012 • No comments

“Michael”
3 rounds:
800m run
50 Back Extensions
50 Sit-Ups

*Post times to comments

Friday 07/06/12 Posted by admin on July 5, 2012 • No comments

Warm-Up:
3 Rounds:
:30 Handstand Hold
10 Tire Flips
:30 Hang
10 OHS w/ PVC

then,

Every 3:00 for 15:00
10 Pull-Ups
10 Straight Leg Sit-Ups
10 Back Extensions

Anna doing work!

Sunday 06/10/12 Posted by admin on June 9, 2012 • No comments

Olympic lifting also begins today. You must have registered with Brandon before attending.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Equal opportunity buddy carry!

Friday 04/06/12 Posted by admin on April 5, 2012 • 3 Comments

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 Posted by admin on February 9, 2012 • 4 Comments

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 Posted by admin on January 23, 2012 • 10 Comments

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 Posted by admin on November 27, 2011 • 4 Comments

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!