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Tag → Front Squat

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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Wednesday 02/18/15 Posted by admin on February 17, 2015 • No comments

Don’t forget the first meeting for the Grapevine CrossFit Running Club will be at 6am. Brandon will be here the first day as well. This is a FREE club and opportunity to get together for something people hate to do (or love…).
Grapevine Middle School Track
301 Pony Parkway
Grapevine, TX 76051

*Bring a time keeping device and dress for cold weather.

GVCF-RC Track Work-Out:
A. 400m x4
B. 200m x8
C. 100m x10-Cut-off is 45:00

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A. Back Squat 3×10
-60% of 1RM

B. Front Squat 3×5
-70% of 1RM

C. Glute Ham Raises, up to 30 reps

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Tuesday 02/10/15 Posted by admin on February 9, 2015 • No comments

“The Open, even more so this year, is a qualifier for a very small percentage of the participants. For the other 100,000 or more of you, there is very little pressure. Just like every other day of the year, it’s an opportunity to create goals and attack them, to test yourself and compare your performance to last year, and an opportunity to expect your best performance possible. What makes this different from any other day? There is no need to inflict unnecessary pressure on yourself and destructively compare yourself to Games athletes who have made this their livelihood and job. If you expect the best from yourself every day and enjoy exercising with your friends, the Open is just another day of doing what you love.”
– Read more here

A. Back Squat 10-10-10
-57.5% of 1RM

B. Front Squat 5-5-5
-67.5% of 1RM

C. 3x max rep strict pull-ups
-3-5:00 rest between sets

 

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Thursday 02/05/15 Posted by admin on February 4, 2015 • No comments

A. Pistol Skill Work

B. AMRAP 8:00
5 Deadlifts 135m/95w*
5 Hang Power Clean
5 Front Squat
5 Push Jerk

*same weight the entire work-out

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Thursday 01/15/15 Posted by admin on January 14, 2015 • No comments

A. Front Squat 10 sets of 3
-90 % of 1RM
-use 87.5% if proves to heavy

B. 3 rounds not for time:
30 Calorie Row
1:00 Plank Hold

plank

Tuesday 12/30/14 Posted by admin on December 29, 2014 • No comments

A. Front Squat
4-4-4-4-4-4-4-4
-85% of 1RM

B. 3×10 Weighted Lunges

*Reminder: Tomorrow 12/31/14 we will have a limited schedule for our “New Years Eva” WOD.
There is NO 8am class

6am, 930am, Noon, 3-530pm Open Gym, 530pm class

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Monday 12/15/14 Posted by admin on December 14, 2014 • No comments

A. Front Squat
5-5-5-5-5-5-5 (7 sets)
-80%

B. “Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
-10:00 cut-off