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Tag → Press

Wednesday 01/14/15 Posted by admin on January 13, 2015 • No comments

A. Press + 1/2 Press x 10
-add weight from 12/17
-clean from the ground
-sets across

B. Open WOD 13.4
AMRAP 7:003 PC & Jerk 135m/95w
3 Toes to Bar
6 PC & Jerk
6 Toes to Bar
9 PC & Jerk
9 Toes to bar
…12, 15, etc., continue climbing the ladder until the 7:00 is up. Score is total reps.

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Friday 01/02/15 Posted by admin on January 1, 2015 • No comments

We are back to normal hours!

A. Every 2:00 x 8
1 Press + 1 Push Press + 1 Push Jerk
-sets across

B. AMRAP 10:00
10 Burpees
20 Wall-Balls
40 Double-Unders

 

 

Wednesday 12/17/14 Posted by admin on December 16, 2014 • No comments

A. Press + 1/2 Press x 10
-add weight from 12/8

B. 3x Max Rep Ring Dips
-can use bands or box if needed

C. “Randy”
75 Power Snatch @ 75#
-7:00 Cut-Off

Randy-th

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Monday 10/20/14 Posted by admin on October 19, 2014 • No comments

Every 2:00 for 12:00 (6 sets)
3 Press
-add weight from 10/07
-sets across

For Time:
4 rounds,
400m run
15 Deadlift 135m/95w
10 Power Clean
5 Power Snatch

-use same weight the entire workout

Tuesday 09/09/14 Posted by admin on September 8, 2014 • No comments

A. Press + 1/2 Press x 10 Sets

B. 4 Intervals:
25 Calorie Row
20 Slam Balls
Max Rep Pull-Ups

*Score is total number of Pull-Ups

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Tuesday 08/26/14 Posted by admin on August 25, 2014 • No comments

A.  Press + 1/2 Press x10
-Sets Across

B. 4 intervals of:
350m Row
15 Burpee Pull-Ups to 6″ target
-Scale accordingly

gvcfteam

Congratulations to GVCF’s Team for finishing 1st in the Back to School Barbell Bash. Another congrats the our other team who finished 4th and made it to the final work-out! We appreciate all those who came out to support as well!

Wednesday 07/30/14 Posted by admin on July 29, 2014 • No comments

A. Back Squat
5×3 @ 82.5%
1×1 @ 90%

B. Press + 1/2 Press x 10 sets
-As Heavy as Possible
-Sets Across

C. 100 abs of your choice (no toes to bar)

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