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Tag → Lunges

Saturday 08/21/15 Posted by admin on August 21, 2015 • No comments

In Teams of 2,
50-40-30-20-10
Pull-Ups
Lunges

-rest 5:00

50-40-30-20-10
Sit-Ups
Squat Jumps

-rest 5:00

50-40-30-20-10
Shuttle Runs (each)
Push-Ups

-One partner working at a time, total reps each set.
-12:00 to complete each section

 

 

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

 

Rest exactly 2 minutes, and then . . .

 

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Box Jumps (24″/20″)

Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.
________________________________________________________

GVCF-Run WOD
Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs

042

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
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:

Saturday 02/07/15 Posted by admin on February 6, 2015 • No comments

“Batman and Robin”

AMRAP 26:00

Partner A: 400m run
Partner B: Max Burpees

Partner A: 400m run
Partner B: Max KB Swings

Partner A: 400m run
Partner B: Max Deadbug

Partner A: 400M Run
Partner B: Max Weighted Lunges

For each set, each partner only runs once and does movements once. They will then move on to the next couplet. If you finish the sequence in 26 minutes, you start back over from the top.

Score=total reps

030

 

Saturday 01/24/15 Posted by admin on January 23, 2015 • No comments

In Teams of 2:

AMRAP 15:00
10 Alternating  Medball Sit-Ups
20 Alternating Burpees
200m Run w/ Medball

rest 5:00

AMRAP 15:00
10 G2OH w/ MedBall
10 Lunges
20 Russian Twists w/ Medball

Saturday 12/20/14 Posted by admin on December 19, 2014 • No comments

In Teams of 2:

AMRAP 15:00
10 Alternating  Medball Sit-Ups
20 Alternating Burpees
200m Run w/ Medball

rest 5:00

AMRAP 10:00
10 G2OH w/ MedBall
10 Lunges
20 Russian Twists w/ Medball

Read: 10 Things I’ve Picked Up in My First Year of CrossFit

team

 

Friday 11/28/14 Posted by admin on November 27, 2014 • No comments

There is only a 9am class and 10am-12p Open Gym.

Don’t forget our 6th Annual Tacky Christmas Sweater Party and Paleo Potluck is Saturday, December 6th at 6pm. Details here.

In Teams of 2:
AMRAP 20:00
100 Flutter Kicks
400m Run
100 Lunges
400m Run
100 Box Jumps
400m Run

-Runs are together, only one person can work at a time on movements

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