Hats off to another great week group!
A few happenings around the gym:
-Max effort with ascending weight x 8 sets
-Rest 2-4:00 between sets
Max Rope Climbs -or- Max 3x climb assists
–as many as you can get from the end of your pullup sets to the end of class.
“How to Kill a Zombie” – (WARNING: A little more edgy than the first video)
10 Power Cleans, 75% of body weight
8 Power Cleans
6 Power Cleans
4 Power Cleans
2 Power Cleans
*Post loads and time to comments
Discussion: “Meet Real Free-Range Eggs”
Back Squat 8-8-8-8
80-85% of 1RM
10,9,8,7,6,5,4,3,2,1 KB swings
Grapevine CrossFit H-O-R-S-E
*Rules: This is the same principle as the game we all used to play back in grade school. One person is the challenger while the rest of the class have to attempt the challenge. Failure to make said challenge results in the distribution of a letter (H/O/R/S/E). A penalty of 15 burpees accompanies each letter gained. This means there is a possibility of 75 total burpees. These are either due at the time they are “awarded” or at the end of the game. If a member gains all letters they are out and lose all bragging rights for that day. All movements are fair game. If the challenger does not complete their attempt, they lose that turn and next in line will go. Weights will be based on percentage of bodyweight. Ex: I challenge a 185# front squat for 20 reps. I then divide 185#(weight on bar) into my bodyweight, 190#. This comes to a 97% of total bodyweight. Therefore, each person attempting the challenge would have to complete 20 reps of a front squat with 97% of their current perceived bodyweight. (Lets be as honest as possible as I will not have a scale, we are on the “honor system”) So get out and have some fun!
Thrusters, 95M, 65W
A few of us will be attempting the Mud Run this afternoon! When it comes around in the Spring we are hoping to get a big group together with everyone from Grapevine CrossFit!
Members @ 9AM
3 Rounds for Time of:
9 Clean & Thruster, 135M, 95W
Please activate some Widgets.