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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

 

Wednesday 03/11/15 Posted by admin on March 10, 2015 • No comments

A. 1 Press + 3 Push Press + 5 Push Jerk
7 sets, heavy weight

B. 4 intervals:
400m run
15 KB Swings
3 Bar Muscle-Ups

Grapevine CrossFit Run Club-6am, Grapevine Middle School
Warm Up: 2 sets: 100m jog forward, 100m jog backwards
WOD: 4x400m run-Max Effort
-rest as needed between sets

007

 

Tuesday 02/24/15 Posted by admin on February 23, 2015 • No comments

*Due to the weather again, classes will begin at NOON today.*

A. Gymnastics Warm-Up
-4x :20 Box Shoulder Stretch
-2x 1:00 Arch Hold w/ PVC
-3×6 Standard Kip Pull-Ups w/ legs straight and together the entire time
*WU 10:00 cut-off

B. 1RM Press
-Use a rack

C. 3 Intervals:
250m row
10 Thrusters 135m/95w
-rest 1:2

024

Wednesday 01/28/15 Posted by admin on January 27, 2015 • No comments

A. Every :90 for 12:00 (8 sets)
1 Press + 1 Push Press
-sets across
-clean from the ground

B. For Time:
750m row
50 Alternating DB Snatch
30 HSPU*

*no more than 1 abmat, scale up: strict

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