Menu Close Menu

Tag → hr push-ups

Saturday 03/07/15 Posted by admin on March 6, 2015 • No comments

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
GVCF-Run Club

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:

Saturday 06/07/14 Posted by admin on June 6, 2014 • No comments

In teams of 2
5 Minutes Max Burpees

Rest 3 minutes,

then FGB Style, 1:00 each movement, 5x thru
Squat Jumps
DB Push Press
HR Push-Ups

-1 partner working at a time, both work in that minute to add to total reps per movement

Tuesday 01/14/14 Posted by admin on January 13, 2014 • No comments

Congratulations to the ladies who competed in the “World Wide WOD” Competition this weekend! All finished in the top 10!

A. Weighted Pistol Work

B. For Time:
100 Box Jumps 24m/20w
80 KB Swings 53m/35w
60 HR Push-Ups
40 Pull-Ups
20 Power Clean and Jerk 155m/110w

-No Step-Ups
-20:00 Cut-Off

Saturday 12/21/13 Posted by admin on December 20, 2013 • No comments

Happy Birthday Keith S.!

AMRAP 12:00

Partner A does AMRAP Double-Unders while,
Partner B completes 10 Lunges and 10 Burpees

when partner completes the round, they switch. Continue sequence for 12:00

rest 5:00

AMRAP 12:00

Only 1 team member working at a time.
20 HR Push-Ups
20 Team Sit-Ups


Saturday 05/04/13 Posted by admin on May 3, 2013 • No comments

AMRAP 25:00

400m run
AMRAP: 10 DB Thrusters, 10 Renegade Rows, 10 HR Push-Ups

Teams of 3
-One partner rests, one partner runs 400m, the other partner completes the AMRAP. When the partner completes their run they will start the AMRAP over.



Thursday 01/10/12 Posted by admin on January 9, 2013 • No comments

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

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


AMRAP 3:00
500m Row
Quality HR Push-Ups



Tuesday 09/11/12 Posted by admin on September 10, 2012 • 3 Comments

5 rounds for time:
5 BW Back Squats
10 HR Push-Ups
15 GHD Sit-Ups
*Scale accordingly especially on GHD’s sit-ups

Jeff doing work!