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Tag → Burpees

Saturday 07/04/15 Posted by admin on July 3, 2015 • No comments

Happy July 4th! A reminder, one class today at 9am.

“Team Helton”
3 rounds:
800m run (together)
30 DB Squat Cleans (each)
30 Burpees (each)

-equal work, one person working at a time
-may use kettlebells

helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Monday 06/15/15 Posted by admin on June 14, 2015 • No comments

A. Every 2:00 for 10:00 (5 sets)
3 Strict Press

B. Every :90 for 15:00 (10 sets)
5 Push Press 135m/95w
10 Lateral Burpees

*scale as needed to get at least :20-:30 rest

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Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.
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GVCF-Run WOD
Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs

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Wednesday 06/10/15 Posted by admin on June 9, 2015 • No comments

A. 1 Clean + 1 Front Squat
-10 sets
-goal is to add weight each set

B. 3 Rounds For Time:
30 Wall-Balls 20m/14w
20 Burpees
10 HSPU*

-15:00 Cut-Off
*Scale-Up: Strict

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GVCF-Run WOD
Grapevine Middle School, 6am
3 rounds: 200m/400m/600m
-rest equal to work

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Wednesday 05/27/15 Posted by admin on May 26, 2015 • No comments

A. Warm-Up, 3x:
10 GHD Sit-Ups
10 Back Extensions
10 Pistols
10 Wall-Balls to 10ft Target
up to 50 Double-Unders

B. Every 5:00 for 25:00
400m Run
20 Burpees

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GVCF-Run Club WOD
6am, Grapevine Middle School
10x100m Sprint

IMG_0433

 

 

Friday 04/24/15 Posted by admin on April 23, 2015 • No comments

A. Warm-Up: 3x thru
:30 Thoracic Spine Box Stretch
10 Monster Walks
:20 Each Side- Chest/Shoulder Band Stretches

B. CrossFit Main Site Work-out, For-Time:
20 Burpees
20 Hang Squat Snatch 135m/95w
20 Bar Muscle-Ups
20 Hang Squat Snatch 135m/95w
20 Burpees

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Tuesday 04/14/15 Posted by admin on April 13, 2015 • No comments

A. Warm-Up, 3x
:30 Hollow Hold
:30 Arch Hold
5 Wall-Walks
10 Shoulder Touches

B. RDL 5×5
-60% of DL

C. AMRAP 5:00
Plate Burpees @ 45#

 

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