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Tag → KB swings

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 07/24/15 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

Tuesday 07/14/15 Posted by admin on July 13, 2015 • No comments

Don’t forget, CrossFit Kids starts back up today at 10:30am!

A. Warm-Up: 3x,
:30 L-Sit
:30 Box Stretch
ME HS walk or 3 kick up drills

B. Press 3-3-3-1-1-1

C. For Time:
800m Run
21-15-9
KB Swings 53m/35w
Pull-Ups
800m Run

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Tuesday 05/19/15 Posted by admin on May 18, 2015 • No comments

A. Weighted Strict Pull-Ups
3-3-3-2-2-2-1-1-1

B. Pendlay Row 5×10

C. :30 on :30 off for 10:00
KB Swings, Heavy

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Friday 04/10/15 Posted by admin on April 9, 2015 • No comments

A. Every :90 x 10
Press + 1/2 Press
-add weight from 3/24

B. AMRAP 6:00
8 KB Swings 70m/53w
30 Double Unders

-rest 4:00

AMRAP 8:00
3 Power Clean and Jerk 135m/95w
3 Toes to Bar
6 Power Clean and Jerk
6 Toes to Bar
9 Power Clean and Jerk
9 Toes to Bar
…+3 each time until the 8:00 is up

-score =total reps for each AMRAP

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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 03/19/15 Posted by admin on March 18, 2015 • No comments

A. Warm-Up
5:00 Double-Under Practice
3x :30 Box Stretch3x10 Kip Swings
ME HS Walk Attempt -or- 20 Shoulder Touches

B. Weighted Pull-Ups
10-8-6-4-2-1-1-1

C. 100 Push-ups in as few sets as possible

D. 4 rounds for time:
25 KB Swings 53m/35w
30 Double-Unders

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