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Tag → Overhead Squat

Friday 01/24/14 Posted by admin on January 23, 2014 • No comments

A Snatch work for 15:00
-no more than 85%

B. 4 Rounds:
400m Run
10 OHS 135m/95w
-12:00 cut-off
-Scale weight accordingly

Le Old Gym, recognize any booties?

Monday 01/13/14 Posted by admin on January 12, 2014 • No comments

A. OTM for 10:00
2 Snatch (advanced)
1 Power Snatch + 1 OHS, x2 (intermediate/beginner)

B. OHS 3X3
-add weight each set

C. 500m row T.T.

Thursday 01/02/14 Posted by admin on January 1, 2014 • No comments

Back to normal schedule!

A. Every :30 for 10:00
1 Power Snatch + 1 OHS
-Same weight across

B. Interval style, 4 rounds of:
300m row
5 Squat Cleans (75-80% of 1RM)
12 Burpees

Tuesday 10/01/13 Posted by admin on September 30, 2013 • No comments

Happy October!

A. Weighted Push-Ups 10-10-10-10-10

B. 5 rounds:
200m run
rest :20
rest :20
2 Legless Rope Climbs
rest 2:00

-For Quality
-Cannot use rack for OHS, Use same weight across as heavy as you can go
-Scale rope climbs accordingly

Your Grapevine Gauntlet 2.0 Winners!

Thursday 08/15/13 Posted by admin on August 14, 2013 • No comments

A. Snatch Deadlift 3-3-3-3-3
-105-110% Snatch Weight
-If Snatch is BW+ do from 3″ rise (stand on 35# or 45# plates)

B. Pendlay Row 8-8-8-8-8
-Sets Across

C. 9-6-3
Bodyweight OHS
-9:00 Cut-Off
-Scale Bar MU, 18-12-6 Pull-Ups


Monday 07/29/13 Posted by admin on July 28, 2013 • No comments

Happy Birthday Ben O.!

OHS 5×5
-Add weight each set if you can

For Time:
800m run
100 KB Swings 53m/35w


Thursday 03/07/13 Posted by admin on March 6, 2013 • No comments

Attention: To those competing in the CrossFit Open, we are asking you sign-up for the time you are planning on doing your work-out. The sheet can be found on the window to the kids room. It will help us know how many coaches/qualified judges we will be needing as well as how many athletes to expect during those times.

If you are working out today and doing the open, focus on lighter weights and form.

-Add weight each set

Push Jerk 3×3
+5 from 02/13/13
-Must clean from the ground

5×5 Weighted Pull-Ups
-add weight each set