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Tag → Back Squat

Wednesday 07/29/15 Posted by admin on July 28, 2015 • No comments

A. Back Squat
3 @ 65%
3 @ 75#
1+ @ 85%
5×10 @ 55%

B. 3 rounds, NFT:
20 Abmat Sit-Ups
30 Russian Twists
:40 Hollow Holds

Thursday 07/16/15 Posted by admin on July 15, 2015 • No comments

A. Back Squat
3 @ 67.5%
3 @ 77.5%
3+ @ 87.5%
5×10 @ 57.5%

B. Complete 100 abs of your choice.

Tuesday 07/07/15 Posted by admin on July 6, 2015 • No comments

Don’t forget CF Kids Summer Camp will start back up NEXT Tuesday the 14th.

Also, this Friday we will be hosting WOD and Wine: GVCF Ladies Event. More information can be found by clicking here.

A. Back Squat
3 @ 67.5%
3@ 75%
3+ @ 85%
5×10 @ 55%

B. For Completion:
1000m row
800m run
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Thursday 06/25/15 Posted by admin on June 24, 2015 • No comments

A. Back Squat
3 @ 65%
3 @ 75%
3+ @ 85%
5×10 @ 55%

B. For Completion:
800m run
50 Medball Sit-Ups
25 GHD Sit-Ups

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Tuesday 06/16/15 Posted by admin on June 15, 2015 • No comments

A. Back Squat
3 @ 62.5%
3 @ 72.5%
3+@ 82.5%5×10@ 52.5%

B. 3 rounds NFT:
10 Weighted Back Extensions
10 Weighted GHD Sit-Ups
10 KB Windmills (5 each arm)

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Thursday 05/28/15 Posted by admin on May 27, 2015 • No comments

A. Warm-Up
3×10 Thrusters 65m/45w

B. Back Squat
62.5% x 5
72.5% x 5
82.5% x 5+
52.5% 5×10

IMG_1335

 

Wednesday 05/20/15 Posted by admin on May 19, 2015 • No comments

A. Warm-Up, 3 Rounds:
5 Power Clean
5 Front Squats
-no heavier then 135m/95w

B. Back Squat
5 @ 65%
5 @75%
5 @ 85%
5 sets of 10 @ 50%

C. 5×10 Weighted GHD Sit-Ups

GVCF-Run WOD
6am, Grapevine Middle School
4x400m Run
4x200m Run

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