Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » Pull-ups

Saturday 05/19/12

admin — Sat, 19 May 2012 01:00:02 +0000

“Team Murph”
In Teams of 2 Complete:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

*Must complete first movement before moving to the next
*Mile runs can be done together, or alternate 800m runs

A little taste of last year's Murph!

Monday 05/14/12

admin — Mon, 14 May 2012 01:00:24 +0000

Find a 1RM Deadlift
-Compare to 01/09/12

then,
50 Pull-Ups For Time
-Every time you come off the bar=10 burpees

Friday 05/04/12

admin — Fri, 04 May 2012 01:00:59 +0000

“Helen”
3 round for time:
400m run
21 KB Swings
12 Pull-Ups
-Compare to 12/17/11

*Post loads and times to comments

Darrah doin' work on the RDL's

Friday 03/30/12

admin — Fri, 30 Mar 2012 01:00:03 +0000

2x max effort:
close grip, normal grip, wide grip pull-ups
-do as many strict as you can, then go to kipping

10x Atlas Stone Lift to Blocks

AMRAP 10:00
5 Ground to Shoulder w/ Atlas Stone
10 Burpees

Wednesday 03/28/12

admin — Wed, 28 Mar 2012 01:00:46 +0000

Happy Birthday Erica!

5:00 “Cindy” Warm-Up

then,
AMRAP 12:00
7 Power Snatch 95m/65w
14 Straight Legged Sit-Ups
100m Run

Sunday 03/11/12

admin — Sun, 11 Mar 2012 18:18:35 +0000

AMRAP 10:00
300m Row
20 Wall-Balls
10 Pull-Ups
*Post rounds to comments

Monday 02/27/12

admin — Mon, 27 Feb 2012 02:02:49 +0000

Zercher Squats 5×5
-Increase weight each set

then,
50 strict pull-ups

Saturday 02/25/12

admin — Sat, 25 Feb 2012 02:00:56 +0000

Class @ 9am Today!
Remember only those signed up for the CrossFit Open will be completing their work-out at 10am.

3 rounds with 2 teams:
AMRAP while the other team runs

5 Pullups
10 Pushups
15 Squats

then,
800m run

*One team works on the AMRAP portion while the other team runs, for 3 rounds. Score equals total completed rounds for each team.

Sunday 02/19/12

admin — Sun, 19 Feb 2012 02:00:55 +0000

Happy Sunday!

For Time:

3 rounds:
500m Row
10 Power Clean & Jerk 135m/95w
10 Pull-Ups
*Post loads and times to comments

OHS party

Saturday 02/18/12

admin — Sat, 18 Feb 2012 02:00:35 +0000

Reminder: NEXT Saturday @ 10am will begin the judged work-outs if you are participating in the CrossFit Open. Only those registered may participate. Should you need to be judged outside of this time you MUST schedule it with us prior. We will still have regular class at 9am.

Class today @ 9am!

For Time:
25Pull-Ups
400m Run
50 Push-Ups
400m Run
75 Sit-Ups
400m Run
100 Squats
400m Run
125 Double Unders
*Post time to comments

Greg doin' work!