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Friday 08/21/15 Posted by admin on August 20, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set

B. 21-15-9
Power Cleans 135m/95w
Ring Dips

-at minute 15:00 complete:

21-15-9
Power Snatch 135m/95w
Burpees

Thursday 07/30/15 Posted by admin on July 29, 2015 • No comments

A. Find a 1RM Press
-Use a rack

B. CrossFit Games Individual Event #10
15-10-6
Thrusters 165m/115w
Bar Muscle-Ups

-15:00 cut-off, CF Games cap: 10:00
-Sub CTB Pull-ups

Tuesday 07/14/15 Posted by admin on July 13, 2015 • No comments

Don’t forget, CrossFit Kids starts back up today at 10:30am!

A. Warm-Up: 3x,
:30 L-Sit
:30 Box Stretch
ME HS walk or 3 kick up drills

B. Press 3-3-3-1-1-1

C. For Time:
800m Run
21-15-9
KB Swings 53m/35w
Pull-Ups
800m Run

038

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

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