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Friday 06/26/15 Posted by admin on June 25, 2015 • No comments

A. Press + 1/2 Press x 10

B. For Time:
30 Calorie Row
30 Hang Power Clean 135m/95w
30 Bar Facing Burpees

020

Monday 06/15/15 Posted by admin on June 14, 2015 • No comments

A. Every 2:00 for 10:00 (5 sets)
3 Strict Press

B. Every :90 for 15:00 (10 sets)
5 Push Press 135m/95w
10 Lateral Burpees

*scale as needed to get at least :20-:30 rest

031

Wednesday 06/03/15 Posted by admin on June 2, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set if possible
-take out of rack

B. Deadlift 10-10-10
55-60% of 1RM

C. For Max Reps:
Strict Pronated Pull-Ups
-rest :90
Strict Mix Grip Pull-Ups
-rest :90
Strict Supinated Pull-Ups

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GVCF-Run Club WOD
Grapevine Middle School, 6am
4x400m run
-every 100m complete 5 burpees and 10 air squats
-rest as needed between runs

029

Friday 05/22/15 Posted by admin on May 21, 2015 • No comments

Don’t forget tomorrow is our 6th Annual Memorial Day Murph! Heats start at 8am and sign-up is on the board!

Memorial Day Schedule
Saturday: Memorial Day Murph and Brunch, all are welcome!
Sunday: Open Gym 10am-Noon
Monday: Open Gym 7am-11am

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A. Press + 1/2 Press x 10
-add weight from 4/28

B. 3 Intervals:
350m Row
10 Power Snatches 135m/95w

005

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

Tuesday 03/24/15 Posted by admin on March 23, 2015 • No comments

A. Warm-Up
2:00 Couch Stretch Each Leg
3x ME L-Sit
3x :30 Static Back Extension

B. Press + 1/2 Press x 10

c. 3 Sets of Strict Pull-Ups
-80% of max rep for each set (10 rep max= 8 per set)

D. AMRAP in 8:00
3 Power Snatch 165m/110w
5 Box Jumps 30m/24w