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Tag → straight leg sit-ups

Saturday 07/12/14 Posted by admin on July 11, 2014 • No comments

In Teams of 2:
AMRAP 20:00
200m run with DB (together)
8 Pull-ups
16 Straight Leg Sit-Ups

*No bands, sub ring-rows
*While one partner is working, the other must be holding the DB Overhead, if the DB comes out of the overhead position, the other partner must stop working.
*Equal reps and equal work
*Cannot go to the next movement until you each do the reps for the previous



Friday 07/04/14 Posted by admin on July 3, 2014 • Comment

Happy July 4th! Remember only one class today at 10am.

Team “Hansen”
5 rounds:
30 KB Swings 70m/53w
30 Burpees
30 Sit-Ups

*Equal work, cannot move to next movement until both have completed 30 each *30:00 cut-off


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Sunday 5/18/14 Posted by admin on May 17, 2014 • No comments

EMOM for 20:00
Even Minutes: 10 Burpees + 30 Double-Unders
Odd Minutes: 10 KB Swings + 10 Straight Leg Sit-Ups

*Scale accordingly to finish within the minute



Saturday 04/26/14 Posted by admin on April 25, 2014 • No comments

In Teams of 2:
10 rounds for time
10 Burpees
10 Wall-Balls
10 Air Squats
10 Straight Leg Sit-Ups
-Alternate rep for rep until you each complete 10 reps
-30:00 cut-off

teamwork funny

Monday 03/03/14 Posted by admin on March 2, 2014 • No comments

A few announcements:

As you all know, we go by Grapevine School Districts inclement weather policy. Please check the website for updates on this for morning classes only.

If you are redoing 14.1, you must have signed-up with a coach to do so during Open Gym.

A. Back Squat 10-10-10
-65% of 1RM

B. RDL 5×5
-45% of DL 1RM

C. AMRAP 5:00
5 Burpee Box Jumps
10 Straight Leg Sit-Ups




Wednesday 02/12/14 Posted by admin on February 11, 2014 • No comments

A. Snatch Pulls 3-3-3-3-3
-As heavy as possible, sets across

B. Pendlay Row 10-10-10
+5 from 2/6

C. AMRAP in 8:00
15 Hand-Release Push-Ups
15 Straight Leg Sit-Ups

Saturday 11/30/13 Posted by admin on November 29, 2013 • No comments

Happy Birthday Kim H. and Jeremy G.!

In Teams of 2:
11 rounds for time

11 Burpees
11 Wall-Balls
11 Air Squats
11 Straight Leg Sit-Ups
-Alternate rep for rep until you each complete 11 reps