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Tag → Back Squat

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

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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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Wednesday 05/13/15 Posted by admin on May 12, 2015 • No comments

Don’t forget to see our Regionals Weekend Schedule:

Friday, May15th:
Classes: 530am, 6am, 3-530pm Open Gym, 530pm
Cancelled: 8am, 930am, AM Open, Noon
Grapevine CrossFit Team: 9am and 10:50am Work-Outs

Saturday: Gym is Closed, GVCF Team times TBA

Sunday: Gym is Closed, GVCF Team times TBA

Come out to support Grapevine CrossFit as one of two affiliate teams from the DFW to be competing at the CrossFit South Regionals. This is a big accomplishment and we are so proud of all the hard work they have put in!

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A. Warm-Up: 3 Rounds,
5 Rep Bear Complex 95m/65w
1 rep of Bear= 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
-can combine movements

B. Back Squat 10-10-10
-80%

C. Front Squat 3-3-3-3-3
-87.5%

D. Glute-Ham Raises 5×5

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GVCF-Run Club
6am, Grapevine Middle School Track

5x:
20-40-60-80-100 Sprints
-rest as needed between
Shuttle: start at goal line 0->20->0->40->0->60, etc

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Thursday 04/09/15 Posted by admin on April 8, 2015 • No comments

A. Back Squat 3×10
-72.5%
-or add weight from 4/1

B. Front Squat 3×5
-82.5%
-or add weight from 4/1

C. Ring Dips 10-8-6-4-2
-weighted if possible
-compare to 3/17

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Thursday 03/05/15 Posted by admin on March 4, 2015 • No comments

PLEASE ADVISE: Morning classes are cancelled due to local school districts being closed.
We will begin classes at Noon.

The second CrossFit Open Work-Out will be announced tonight at 7pm! We will be hosting the live announcement again this week. Please be mindful of the other classes going on at this time while here! Please also make sure to sign-up for when you will need a judge. If you are re-doing a work-out as the weekend continues you will need to sign-up again.

A. Warm-Up
4×:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.
pike stretch

4x :20 Box Hamstring Stretch, walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.

boxhamstring

B. Back Squat 3×10 @ 65%

C. Front Squat 3×5 @ 75%

D. 5×10 GHD Sit-Ups
-Scale up: Weighted
-Scale down 3×10, 5×5

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Throwback Thursday, May 2011

Thursday 02/26/15 Posted by admin on February 25, 2015 • No comments

Back to regular hours, yay!

The first 2015 CrossFit Open Work-out will be announced tonight! Don’t forget to sign-up for a judging slot if you haven’t already.

A. Gymnastics Warm-Up
-3 attempts at max effort L-Sit
-4x :20 thoracic spine barbell stretch

B. Back Squat 3×10 @ 62.5%

C Front Squat 3×5 @ 72.5%

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