Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » CrossFit

Monday 05/21/12

admin — Mon, 21 May 2012 01:00:30 +0000

Find a 1RM For:

Back Squat
-Compare to 10/17/11

Press
-Compare to 01/02/12

Saturday 05/19/12

admin — Sat, 19 May 2012 01:00:02 +0000

“Team Murph”
In Teams of 2 Complete:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

*Must complete first movement before moving to the next
*Mile runs can be done together, or alternate 800m runs

A little taste of last year's Murph!

Friday 05/18/12

admin — Fri, 18 May 2012 01:00:13 +0000

OTM For 20:00
2 Power Clean and Jerk 185m/135w

then,
3x100m Sprints

*Post loads to comments

Thursday 05/17/12

admin — Thu, 17 May 2012 01:00:06 +0000

3 rounds:
21 Toes to Bar
21 G2OH W/ Plate

then,
100m Farmers Carry (Heavy)
28 Burpee Box Jumps
100m Farmers Carry (Heavy)
28 Burpee Box Jumps

*Post total time and loads to comments

Byron RDL'ing

Wednesday 05/16/12

admin — Wed, 16 May 2012 01:00:29 +0000

“Confidence is contagious; so is lack of confidence”
- Vince Lombardi

Front Squat
2 sets, 5 reps
1 set, max reps
+10 from 04/17/12

Push Press
2 sets, 5 reps
1 set, max reps
+5 from 04/17/12
-Must clean from the ground

then,
500m row TT
-Compare to 02/16/12

Oh just lounging around

Tuesday 05/15/12

admin — Tue, 15 May 2012 01:00:57 +0000

CrossFit Warm-Up

3X800m Run
-Rest 3:00 between runs
-10 Burpee Penalty for every :10 you are off 1st run time (NO SANDBAGGING!)

5×10 Weighted Back Extensions

Read: Only The Strong Survive: Lift to Live Longer

Kirby on 1RM Day!

Monday 05/14/12

admin — Mon, 14 May 2012 01:00:24 +0000

Find a 1RM Deadlift
-Compare to 01/09/12

then,
50 Pull-Ups For Time
-Every time you come off the bar=10 burpees

Sunday 05/13/12

admin — Sun, 13 May 2012 01:00:27 +0000

Happy Mother’s Day Everyone!

Complete 5 rounds:
Max Rep Dips (when you fail, begin sprint)
Sprint 100m

-Rest as needed between rounds
-Post reps to comments

*Remember we are finding a 1RM for Deadlift tomorrow!

Saturday 05/12/12

admin — Sat, 12 May 2012 01:00:12 +0000

In Teams of 2
5 Rounds:
20 KB Swings
20 SDHP
20 HR Push-Ups
400M Run

*Alternate rounds, one partner working at a time

Zip Zap Zop on Saturday!

Friday 05/11/12

admin — Fri, 11 May 2012 01:00:58 +0000

10:00 Banded Mobility

For Time:
30 Power Snatch 115m/85w
1000m Run
50 Burpees

*Post loads and times to comments