Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » Pullups

Wednesday 9/21/11

admin — Wed, 21 Sep 2011 01:00:23 +0000

10:00 Handstand Walk

Snatch Skillz and Drillz
-We will be working on snatch singles, full squat

then,

“Team Angie”

In teams of 2 complete:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Post times to comments

Pete in the shadows

Monday 9/19/11

admin — Mon, 19 Sep 2011 01:00:50 +0000

A. Push Press, 2 sets of 5 reps, 1 set max rep
+5 lbs from last workout

B. Front Squat, 2 sets 5 reps, 1 set max rep
+5lbs from last workout

C. AMRAP in 4:00 of:
Thrusters, 95M/65W
-each rest equals 5 pullups, total due at the end of the 4:00

Monday 7/25/11

admin — Mon, 25 Jul 2011 01:00:41 +0000

Weighted Chinups 5-5-5-3-3-3
-Find a 3RM

then,

“Helen”
-Compare to 2/22/11

3 rounds for time of:
400m run
21 KB Swings
12 Pullups

Sunday 5/22/11

admin — Sun, 22 May 2011 14:30:26 +0000

HAPPY BIRTHDAY ANDY!

Deadlift, 2 sets of 5 reps, 1 set max rep
+5 lbs. from 5/13/11

then,

Deck of Cards:

Hearts = Pullups
Diamonds = Knee’s to Elbows
Spades = True Pushups
Clubs = Double Unders -or- lateral hops

*Do face value of exercise for suit on card. Jack is 11, Queen 12, King 13 and Ace 14. Joker is a 400M run

Wednesday 3/30/11

admin — Wed, 30 Mar 2011 02:00:46 +0000

Happy B-Day Tim S! Wish him a good one!

Birthday Boy!

5:00 Double Under Work

then,

5:00 max distance row

immediately followed by,

AMRAP in 7:00 of: (Time starts as soon as the 5:00 of rowing is finished: Total time = 12:00)

7 Pullups
5 Hang Power Clean, 135M, 95W

*Post distance rowed and total rounds to comments

Wednesday 2/2/11

admin — Wed, 02 Feb 2011 02:27:35 +0000

*Please note there is NO 6am class today. We will open at 9:30am.

February’s skill will be dead hang (or strict) pull-ups! Today you will test how many you can get in a row.

Deadlift
-Find a new 5RM
then,
4×10 GHD Sit-ups

David working on push jerks

Tuesday 12/21/10

admin — Tue, 21 Dec 2010 03:00:06 +0000

Happy Birthday Keith!

Front Squat, find a 2RM

then,

3 rounds of:

Max rep pullups
50m Bear crawl
200m Run

Sunday 11/21/10

admin — Sun, 21 Nov 2010 03:00:19 +0000

Happy Birthday Martha!

7 rounds:

5 Front Squats 135m/95w
7 Pull-ups

Thursday 11/18/10

admin — Thu, 18 Nov 2010 03:00:34 +0000

Hang Power Snatch 1-1-1-1-1-1-1

then,

5 Rounds of:

10 Pullups
Rest :30
10 Ring Dips
Rest 1:30

*Post loads to comments

Sunday 11/7/10

admin — Sun, 07 Nov 2010 02:00:13 +0000

Open Gym 11AM-1PM

AMRAP in 10:00 of:

6 Cleans, 120M, 65W
12 Pullups
24 Double Unders

*Post total rounds to comments

-Optional Weekly Homework: (to be done on “off” days or in addition to normal training)

A. 4 x 400m Run, rest 5:00
-try to maintain the same pace for each run
and/or
B. 5k TT
*To be done on separate days