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Tag → Grapevine CrossFit

Tuesday 08/04/15 Posted by admin on August 3, 2015 • No comments

Don’t forget to spread the word about our “Legends of the WOD” competition coming in September! Information found here: http://grapevinecrossfit.com/2015/08/03/legends-of-the-wod-event-information

Registration is now open!

A. Warm-Up, 3x:
With a barbell complete:
3 Tall Snatch
5 OHS
10 Good Morning
:30 Box Stretch

B. “Rankel”
AMRAP 20:00
5 Deadlift 225m/155w
7 Burpee Pull-Ups
10 KB Swings 70m/53w
200m Run

HeroJohnRankel_th

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Friday 07/31/15 Posted by admin on July 30, 2015 • No comments

A. Pendlay Row 5×10

B. RDL 5×5

C. For Time:
21-15-9-15-21
Wall-Balls
Box Jump Over
200m run (between each set)

 

Thursday 07/30/15 Posted by admin on July 29, 2015 • No comments

A. Find a 1RM Press
-Use a rack

B. CrossFit Games Individual Event #10
15-10-6
Thrusters 165m/115w
Bar Muscle-Ups

-15:00 cut-off, CF Games cap: 10:00
-Sub CTB Pull-ups

Wednesday 07/29/15 Posted by admin on July 28, 2015 • No comments

A. Back Squat
3 @ 65%
3 @ 75#
1+ @ 85%
5×10 @ 55%

B. 3 rounds, NFT:
20 Abmat Sit-Ups
30 Russian Twists
:40 Hollow Holds

Tuesday 07/28/15 Posted by admin on July 27, 2015 • No comments

A. OTM for 20:00
Even: 2 Power Clean (Heavy)
Odd: 5-10 Strict HSPU

B. CrossFit Games Master’s Event #3
For Time:
3 rounds:
10 Snatch* 95m/65w
200m run

*power or squat
-7:00 cut-off, CF Games cut-off: 5:00

Friday 07/24/15 Posted by admin on July 23, 2015 • No comments

A. Warm-Up, 10:00:
1-5 Muscle-Ups
5 High Box Jumps
:30 Box Stretch
10 Strict T2B

B. For Time:
21 Thrusters 95m/65w
21 Kettlebell Swings 53m/35w
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run

Thursday 07/23/15 Posted by admin on July 22, 2015 • No comments

A. Warm-Up:
OTM for 9:00
Min 1: 10 Pistols
Min 2: Free HS Hold, Tripod Hold or HS Progression (up to :45)
Min 3: Hanging L-Hold (up to :45)

B. Deadlift 5×5
-use 60-65% of heavy single from 07/09/15

C. AMRAP 5:00
5 Ground to OH 135m/95w
10 OTB Burpees

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