Workout of the Day

Tuesday 08/04/15

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.

Workout of the Day

Friday 04/10/15

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

Workout of the Day

Saturday 03/07/15

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
730am

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: