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Tag → KB swings

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

038

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

photo(1)

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

029

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

001

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

020

Wednesday 03/11/15 Posted by admin on March 10, 2015 • No comments

A. 1 Press + 3 Push Press + 5 Push Jerk
7 sets, heavy weight

B. 4 intervals:
400m run
15 KB Swings
3 Bar Muscle-Ups

Grapevine CrossFit Run Club-6am, Grapevine Middle School
Warm Up: 2 sets: 100m jog forward, 100m jog backwards
WOD: 4x400m run-Max Effort
-rest as needed between sets

007