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Tag → Push Jerk

Wednesday 04/22/15 Posted by admin on April 21, 2015 • No comments

A. Warm-Up:
3 Rounds:
2 Rope Climbs*
Max HS Walk (or 20 Shoulder Touches)
30 Double-Unders

*Scale-up: Legless

B. Every 2:00 x 8
1 Push Press + 1 Push Jerk
-Add weight each set
-2 separate movements

C. Tabata Push-Ups

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GVCF-Run Club
Grapevine Middle School, 6am

1 hard 200m run, 1 easy 200m run x 4 sets
-rest as needed between efforts019

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

 

Thursday 02/12/15 Posted by admin on February 11, 2015 • No comments

A. Toes to Bar Skill Work
-focus on skip swing, stringing reps together

B. 3RM Push Jerk
-From the rack

C. On the board. Cherry Pickers.

055

Throw Back Thursday, January 2012.

Monday 02/09/15 Posted by admin on February 8, 2015 • No comments

A. Weight: 135m/95w

3:00 to complete:
350m Row
AMRAP Power Clean

-rest 1:1

3:00 to complete:
350m Row
AMRAP Push Press

-rest 1:1

3:00 to complete:
350m Row
AMRAP Power Snatch
-rest 1:1

3:00 to complete:
350m Row
AMRAP Push Jerk

B. AMRAP 4:00
Burpee Pull-Ups

 

 

Thursday 02/05/15 Posted by admin on February 4, 2015 • No comments

A. Pistol Skill Work

B. AMRAP 8:00
5 Deadlifts 135m/95w*
5 Hang Power Clean
5 Front Squat
5 Push Jerk

*same weight the entire work-out

007

Monday 11/10/14 Posted by admin on November 9, 2014 • No comments

A. OTM for 10:00
1 Push Press + 1 Push Jerk
-sets across

B. For Time:
3 rounds:
25 Wall-Balls 20m/14w
25 KB Swings 53m/35w

202

Tuesday 09/23/14 Posted by admin on September 22, 2014 • No comments

Congratulations to everyone who competed on Saturday in the “Partner Throwdown” at CrossFit South Lewisville. What a great showing for GVCF with 5 teams making  it to the finals, 3 1st place finishes, and 1 second place finish. Thank you to everyone who came out to support the group as well, we love our community!

A. Warm-Up, 3 rounds:
10 GHD Sit-Ups
:30 HS Hold
10 Bar Swings
:30 Plank
10 Good Mornings
:30 Bar Hang

B. “DT”
5 Rounds:
12 Deadlifts 155m/110w
9 Hang Power Cleans
6 Push Jerk
-12:00 Cut-Off

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

DT