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Tag → Front Squat

Monday 07/13/15 Posted by admin on July 12, 2015 • No comments

A. Every 2:00 for 20:00
2 Front Squat
-use rack
-95-100% of clean max

B. AMRAP 5:00 Burpees
-at the top of each minute complete 20 double-unders or 20 singles

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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 05/13/15 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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Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
20 HSPU
30 Pistols
40 Pull-Ups
50 Air Squats

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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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Wednesday 03/25/15 Posted by admin on March 24, 2015 • No comments

A. Warm-Up:
Banded Arm Mobility
3 rounds for quality:
10 Deadlift (w/BB only)
10 Muscle Clean
10 Front Squat
10 Press
5-10 Toes to Bar

B. Snatch Pull 3-3-3-3-3
-105-110%

C. Pendlay Row 10-10-10
-add weight from 2/25

D. :30 on :30 off for 10:00
KB Swings

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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