Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » Workout of the Day

Sunday 7/31/11

admin — Sat, 30 Jul 2011 23:32:49 +0000

2011 CrossFit Games Event #3

For time:
5 Rope Climbs
5 Clean & Jerk, 145M/115W
4 Rope Climbs
4 Clean & Jerks, 165M/125W
3 Rope Climbs
3 Clean & Jerks, 185M/135W
2 Rope Climbs
2 Clean & Jerks, 205M/145W
1 Rope Climb
1 Clean & Jerk, 225M/155W

*Post time to comments

Tuesday 7/26/11

admin — Tue, 26 Jul 2011 01:19:04 +0000

Deadlift
-2 sets, 5 reps
-1 set, max rep (same weight as first 2 sets…there seems to be some confusion on this…)
*Add 5-10 lbs from Monday, July 18, 2011
**No touch-n-go

then,

“Annie”
-Compare to 8/18/10
50-40-30-20-10
Double Unders (do lateral hops as a sub)
Straight leg situps

*Post loads and time to comments

Proper placement of equipment....

Sunday 7/24/11

admin — Sun, 24 Jul 2011 01:00:08 +0000

AMRAP in 15:00 of:

Squat Clean & Thruster ladder + 200m run

Men: 95-105-115-125-135-145-155-165
Women: 55-65-75-85-95-105-115-125

*You will climb the ladder as high as you can go, run 200m and repeat.

**Post total rounds to comments.

Tuesday 6/7/11

admin — Tue, 07 Jun 2011 01:00:31 +0000

Weighted Pushups 10 x 5 sets
-add weight each time

then,

5 Rounds for time of:

3 Power Clean & Jerks, 155M/110W
10 True Pushups

then,

5-10 x 3 sets of Glute-Ham raises

*Post loads and time to comments!

READ: “Cellulite” – Mark’s Daily Apple

Tuesday 5/31/11

admin — Tue, 31 May 2011 15:58:42 +0000

Thanks to everyone who came out for Memorial Day yesterday. We had a great turnout and of course a lot of fun. It great to see some new faces as well. We hope to see them more often.

Deadlift, 2 sets of 5 reps, 1 set max rep
+5 from 5/22/11

then,

3 sets of:
Tire flips
Farmers carry

Tuesday 5/24/11

admin — Tue, 24 May 2011 01:32:11 +0000

Press, 2 sets of 5 reps, 1 set max rep
sets across, +5 from 5/16/11

Back Squat, 2 sets of 5 reps, 1 set max rep
-sets across, +5lbs from 5/8/11

then,

500m row TT
-Compare to 3/13/11

*Post loads and TT to comment

Memorial Day Murph – Raising $$$ for the Lt. Michael P. Murphy Memorial Scholarship Foundation, The Lone Survivor Foundation, and the Wounded Warrior Project

Monday 5/23/11

admin — Mon, 23 May 2011 01:00:06 +0000

Snatch, singles
-15:00 clock

then,

21-15-9

OHS, 95M/75W
Burpees

*Post loads and time to comments

READ: “Djokovic ditches pizza to push for top spot” – 10sballs.com

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 5/18/11

admin — Wed, 18 May 2011 01:00:32 +0000

Hang Power Snatch 3-3-3-3-3
-increase weight each set

then,

5 rounds for time of:

7 Hang Power Snatch, 95M/65W
15 True Pushups*

*True Pushups – you will lift your hands off the floor at the bottom of each pushup

**Post loads and time to comments

Monday 5/16/11

admin — Mon, 16 May 2011 01:00:11 +0000

Press 2 sets of 5 reps, 1 set of max rep
-sets across

Front Squat, 2 sets of 5 reps, 1 set of max rep
-sets across

then,

AMRAP in 10:00 of:
Rope Climbs
BRING PANTS -or- LONG SOCKS