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Tag → rope climbs

Tuesday 06/30/15 Posted by admin on June 29, 2015 • No comments

A. Push Press 3-3-3-3-3
-goal is to add weight each set while maintaining quality

B. 3 intervals:
25 Calorie Row
12 Alternating DB Snatch (Heavy)
3 Rope Climbs


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


GVCF-Run Club
Grapevine Middle School, 6am

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

Wednesday 08/06/14 Posted by admin on August 5, 2014 • No comments

“31 Heroes”

AMRAP 31 minutes
8 Thrusters 155m/105w
6 Rope Climbs
11 Box Jumps 30m/24w

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45m/25w). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

NOTE: If you cannot do unassisted rope climbs, sub 18 ring rows. Please also realize we have limited ropes so we will be sharing.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.


Sunday 03/16/14 Posted by admin on March 15, 2014 • No comments

Rope Climbs
Clean and Jerk
Men: 145-165-185-205-225
Women: 115-125-135-145-155

*Complete 5 rope climbs, 5 clean and jerk  (145m/115w), 4 rope climbs, 4 clean and jerk (165m/125w), etc…
*Can Power Clean



Thursday 01/23/14 Posted by admin on January 22, 2014 • No comments

A. 10:00 Muscle-Up Work

B. 5X, Interval Style
10 OH Lunge w/Plate 45m/25w
10 Box Jumps
10 Sit-Ups
2 Rope Climbs

Alex and Josh 1-2012

Thursday 11/07/13 Posted by admin on November 6, 2013 • No comments

Reminder we will be finding a 1RM (one rep max) on Back Squat and Press tomorrow!

A. Every :20 for 10:00
1 Power Snatch 65-75% of 1RM

B. For Completion:
200m run
1-2-3-4-5 Rope Climbs
200m run
30-35-40-45-50 Double-Unders

(Format: 200m run, 1 rope climb, 30 Double-Unders/ 200m run, 2 rope climbs, 35 double-unders/etc…)



Tuesday 10/29/13 Posted by admin on October 28, 2013 • No comments

A. Press + 1/2 Press
-10 sets
-as heavy as possible

B. For Time:
50 Thrusters 135m/95w
-Every drop complete 1 rope climb