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Tag → 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

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

Thursday 05/07/15 Posted by admin on May 6, 2015 • No comments

A. Warm-Up:
50 Russian KB Swings
20 Wall-Balls (Heavy)

B. OTM for 10:00
1 Clean @ 50%

C. “Fran”
21-15-9
Thrusters 95m/65w
Pull-Ups

028

Saturday 04/25/15 Posted by admin on April 24, 2015 • No comments

In Teams of 2:

AMRAP 14:00
10 OH Plate Lunges
20 Russian Twists
400m run together with plate
-One person working at a time, equal work

-rest 3:00

AMRAP  8:00
5 G2OH w/Plate
10 Partner Sit-Ups
5 Pull-ups
______________________________________

GVCF-Run Club WOD
Grapevine Middle School Track
10:00 on 5:00 off x4
-for max distance

 

018

Friday 04/17/15 Posted by admin on April 16, 2015 • No comments

A. Warm-Up:
3x:
:30 HS Hold (belly to wall)
:30 Thoracic Spine Stretch on Box
10 Banded Good Mornings
10 Monster Walks

B. “Bell”
3 rounds for time of:
21 Deadlifts 185m/135w
15 Pull-ups
9  Front Squats 185m/135w

Hero_BellCacheIraq_th.jpg

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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

 

Thursday 02/19/15 Posted by admin on February 18, 2015 • No comments

A. Kipping Pull-Up Skills and Drills

B. Push Press + 1/2 Press x 10 sets
-add 5lbs from 2/6

C. OTM for 10:00
5-8 Pull-ups
*Scale up: Chest to Bar

006

Throw Back Thursday. Who’s this guy???