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Tag → straight leg sit-ups

Saturday 06/27/15 Posted by admin on June 26, 2015 • No comments

AMRAP 25:00:
12 Straight Leg Sit-Ups (P1)
12 SDHP (P2)
12 Squat Jumps (P1)
12 Push-Ups (P2)
200m Run (P1)

*After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.

Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.
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GVCF-Run WOD
Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs

042

Saturday 03/07/15 Posted by admin on March 6, 2015 • No comments

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
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GVCF-Run Club
730am

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:

Tuesday 01/27/15 Posted by admin on January 26, 2015 • No comments

A. Deadlift 8-8-8
-70% of 1RM, or add weight from 1/19

B. For Time:
200m run
20 GHD Sit-Ups
400m run
40 Toes to Bar
800m run
60 Straight Leg Sit-Ups

007

Tuesday 10/07/14 Posted by admin on October 6, 2014 • No comments

A few reminders: Thursday at 6:30pm YOGA will be held in the front room. This is free for unlimited members, but all others can pay a $10 drop-in or buy a punch card.

Wednesday we will be finding 1RM Back Squat.

A. Every 2:00 for 12:00 (6 sets)
3 Shoulder Press @ 85%

B. 3 intervals:
500m row
10 Chest to Bar Pull-ups
15 Burpees
20 Straight Leg Sit-Ups

Saturday 09/13/14 Posted by admin on September 12, 2014 • No comments

In Teams of 2:
10 DB Snatch
10 One Armed Row w/Push-Up
20 Straight Leg Sit-Ups
200m Run

-1 partner working at a time, run is together

hour

Saturday 07/19/14 Posted by admin on July 18, 2014 • No comments

In Teams of 2, 4 minutes each station, rest 1:00 between each, complete sequence 2 times

Bar Hang/ 10 Burpees
Plank Hold/ 200m run
Bar Hang/ 10 Straight Leg Sit-Ups
Plank Hold/ 10 Air Squats

-One partner is in the static position while the other is working, then they switch
-If partner comes out of the bar hang or plank, the other partner must stop working until they are back into position

monkeyhang