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Tag → Power Clean

Thursday 06/18/15 Posted by admin on June 17, 2015 • No comments

A. OTM for 10:00
1 Clean and Jerk (Heavy)

B. For Time:
50 Wall-Balls 20m/14w
30 Power Clean 155m/105w
15 Muscle-Ups*

*Sub: Bar, 30-45 Ring Dips

046

Wednesday 05/20/15 Posted by admin on May 19, 2015 • No comments

A. Warm-Up, 3 Rounds:
5 Power Clean
5 Front Squats
-no heavier then 135m/95w

B. Back Squat
5 @ 65%
5 @75%
5 @ 85%
5 sets of 10 @ 50%

C. 5×10 Weighted GHD Sit-Ups

GVCF-Run WOD
6am, Grapevine Middle School
4x400m Run
4x200m Run

053

 

 

Friday 05/08/15 Posted by admin on May 7, 2015 • No comments

A. Warm-Up:
3 rounds:
10 Shoulder touches
10 Deadlift @ 40%

B. 3x Max Rep
Strict Pull-Ups

C. “Elizabeth”
21-15-9
Power Clean 135m/95w
Ring Dips

023

Thursday 04/23/15 Posted by admin on April 22, 2015 • No comments

A. OTM for 10:00
1 Power Clean (Heavy)

B. 5 Intervals:
20 Cal Row
10 Power Clean 95m/65w
5 Strict HSPU

015

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
20 HSPU
30 Pistols
40 Pull-Ups
50 Air Squats

036

 

Tuesday 03/03/15 Posted by admin on March 2, 2015 • No comments

Announcement: For the next 4 weeks of the CrossFit Open, SUNDAY Open gym will be extended from 9am-Noon.

A. Warm-Up
-2x 1:00 Thoracic Spine BB Stretch
add height on 2nd set-5:00 Double-Under Practice

B. For Time
5 Rounds:
3 Power Clean 225m/155w
6 Pistols (Alternating)
9 Lateral Burpees

090

Monday 11/24/14 Posted by admin on November 23, 2014 • No comments

Make sure to take note of our Thanksgiving Schedule!

A. Every 2:00 for 10:00 (5 sets)
5 Deadlift @ 70%

B. 4 rounds:
5 Power Cleans 185m/135w
200m run

deadlifts