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Tag → bar facing burpees

Wednesday 08/05/15 Posted by admin on August 4, 2015 • No comments

A. Push Press 3-3-3-3-3
-100% of 1RM Press from 7/29

B. CrossFit Open WOD 11.3
AMRAP 5:00
Squat Clean and Jerk 165m/110w

-rest 7:00

CrossFit Open WOD 11.4
AMRAP 10:00
60 Bar Facing Burpees
30 OHS 120m/90w
10 Muscle-Ups*

*sub 20 ring dips, no bar muscle-ups

Friday 06/26/15 Posted by admin on June 25, 2015 • No comments

A. Press + 1/2 Press x 10

B. For Time:
30 Calorie Row
30 Hang Power Clean 135m/95w
30 Bar Facing Burpees


Wednesday 01/21/15 Posted by admin on January 20, 2015 • No comments

A. OTM for 12:00
1 Hang Power Clean + 1 Jerk

B. 20-16-12-8-4
Power Snatch 95m/65w
Bar Facing Burpees



Friday 07/11/14 Posted by admin on July 10, 2014 • Comment

A few reminders:
-The Paleo and Athletes Challenge Meetings are Friday @ 630pm and Saturday @ 7am. It is crucial you make on of these.
-The gymnastics items in the back area are free to anyone who wants them! They don’t have to be a part of GVCF.
-Yoga times are now 10:30am Saturday and 6:30pm Monday in the very front office area. If you go through the coaches office hallway and keep going…you’ll find it!

A. 10:00 HS Practice

B. 5 rounds for time:
5 Deadlift 315m/225w
10 Bar Facing Burpees
15 Wall-Balls 20m/14w
800m run (included in time)

*Scale weight accordingly


Melissa in August 2012!


Thursday 03/15/12 Posted by admin on March 14, 2012 • Comment

AMRAP 10:00
3 Thrusters 135m/95w
6 Bar Facing Burpees
9 CTB Pull-Ups

*Post loads and rounds to comments

Case Study: Tight Ankles=Bad Squatting

Go Julie!

Thursday 11/24/11 Posted by admin on November 23, 2011 • No comments

Happy Thanksgiving Y’all!

Come get your pre-meal WOD on at Open Gym from 8am-930am!

4 rounds:
15 Power snatches 75m/55w
10 Bar facing burpees
200m Run

*Post loads and times to comments

Bar Muscle-Up Practice!