Menu Close Menu


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.

Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs


Wednesday 08/06/14 Posted by admin on August 5, 2014 • No comments

“31 Heroes”

AMRAP 31 minutes
8 Thrusters 155m/105w
6 Rope Climbs
11 Box Jumps 30m/24w

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45m/25w). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

NOTE: If you cannot do unassisted rope climbs, sub 18 ring rows. Please also realize we have limited ropes so we will be sharing.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.


Tuesday 02/18/14 Posted by admin on February 17, 2014 • No comments

5 rounds:
AMRAP in 3:00
3 DB Snatch (each side)
6 Box Jumps
-Rest 1:00 after each round

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

Thursday 02/06/14 Posted by admin on February 5, 2014 • No comments

A. Clean Pulls
-sets across

B. Pendlay Row
-sets across

C. AMRAP in 5:00
Weighted Pistols

Who's this guy from 2012!?

Saturday 06/22/13 Posted by admin on June 21, 2013 • No comments

ATTENTION: There will be some changes to Saturday class times starting July 6th. We will still have the 9am community workout and will drop the 10am workout. In place of the 10am workout will be an open gym time from 10-12pm with a different posted workout from the 9am class. Childcare will still be provided at the 9am class on a sign up basis. July will be a test month to determine if we keep the schedule. If you have any questions please do not hesitate to ask.

Team WOD: (teams of 3-4)

AMRAP in 18:00

Pace setter: 30 burpees

10 lunges
10 KB swings

Notes: Partner A will start with 30 burpees. The other partners will do the AMRAP with one person working at a time. When partner A finishes their burpees they will move to the AMRAP while Partner B begins 30 burpees. So goes the cycle for 18:00.

Thursday 10/18/12 Posted by admin on October 17, 2012 • Comment

In 12:00 complete:
1 mile run
AMRAP Power Cleans 135m/95w
-At the top of each minute complete 5 burpees

*Post mile time and reps to comments

Notes: If you’re mile time takes more than 9:00, scale to: 1000m run or 800m run

Read: Dear Mark: Managing a Cheat Day and “Raw” Almonds