Wednesday 7/1/2015
A. “Creep” 5 RFT 30 wall balls 15 front squats 135/95 400m run
Wednesday 7/1/2015 Read More »
June 2015
Welcome Linda
Please welcome Linda to GSCF. Her daughter Savannah talked her into trying it and she’s doing awesome! She’s gotten markedly stronger over the last 6 weeks, deadlifting 100# more than she did in the first week! She’ll be joining the 5am crew so please say Hi when you see her, thanks for choosing us Linda,
Tuesday 6/30/2015
A. “Nikko” AMRAPx17 50 double unders 2 rope climbs 10 STOH 135/95 B. cash out 25, 20, 15, 10, 5 situps or ghdsu pushups
Monday 6/29/2015
A. “Granite Games week 1” 10 amrap 5 hang sq clean 155/105 7 bar facing burpees B. EMOMx10 odd: 3 back sq @75% even: 3-5 seated box jump
Saturday 6/27/2015
A. “The Seven”7 rounds7 HSPU7 thrusters 135/937 knee elbow7 deadlifts 245/1657 burpees7 kettle bell swings 72/537 pull-ups
Saturday 6/27/2015 Read More »
Friday 6/26/2015
A. “Delora” 21-15-9-15-21 deadlifts 205/143 box jumps 100m sprint between each set (4 total) B. Row 10 min row :30 hard :30 easy
Wednesday 6/24/2015
AMRAPx10 10 back squat 115/83 10 pull-up 10 push-up rest 4 minutes Amrapx10 5 front squat 115/83 5 c2b 5 ring dips B. Tabata push-up
Wednesday 6/24/2015 Read More »
Tuesday 6/23/2015
“Cheetos” 50 push press 95/63 100 DU’s 50 air squats 100 box jumps 50 dead lifts 95/63 B. weighted plank build to 3 minutes worth of holding
Monday 6/22/2015
4 RNDS 10 power cleans 135/95 50′ sled push heavy 50′ burpee broad jump 10 shoulder to over head 135/95 200m run rest 4 min between rounds B. Tabata push-up
