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Tag → KB swings

Thursday 03/19/15 Posted by admin on March 18, 2015 • No comments

A. Warm-Up
5:00 Double-Under Practice
3x :30 Box Stretch3x10 Kip Swings
ME HS Walk Attempt -or- 20 Shoulder Touches

B. Weighted Pull-Ups

C. 100 Push-ups in as few sets as possible

D. 4 rounds for time:
25 KB Swings 53m/35w
30 Double-Unders


Wednesday 03/11/15 Posted by admin on March 10, 2015 • No comments

A. 1 Press + 3 Push Press + 5 Push Jerk
7 sets, heavy weight

B. 4 intervals:
400m run
15 KB Swings
3 Bar Muscle-Ups

Grapevine CrossFit Run Club-6am, Grapevine Middle School
Warm Up: 2 sets: 100m jog forward, 100m jog backwards
WOD: 4x400m run-Max Effort
-rest as needed between sets



Saturday 03/07/15 Posted by admin on March 6, 2015 • No comments

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
GVCF-Run Club

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:

Wednesday 03/04/15 Posted by admin on March 3, 2015 • No comments

GVCF-Running Club-6am
Due to weather the running club will meet at the gym and complete the work-out using the rowers.
1:00 on, 1:00 off x 20
-For Max Distance

A. Warm-Up:
1:00 Static HS Hold (belly to wall)
5 Wall-Walks
20 Shoulder Touches
10 Hip Touches
Max Distance HS Walk*
*or 10 more shoulder/hip touch

B. Every 6:00 for 30:00 (5 rounds)
8 Push Press 135m/95w
15 Box Jumps 24m/20w (step down)
20 KB Swings 53m/35w


Saturday 02/07/15 Posted by admin on February 6, 2015 • No comments

“Batman and Robin”

AMRAP 26:00

Partner A: 400m run
Partner B: Max Burpees

Partner A: 400m run
Partner B: Max KB Swings

Partner A: 400m run
Partner B: Max Deadbug

Partner A: 400M Run
Partner B: Max Weighted Lunges

For each set, each partner only runs once and does movements once. They will then move on to the next couplet. If you finish the sequence in 26 minutes, you start back over from the top.

Score=total reps



Tuesday 01/13/15 Posted by admin on January 12, 2015 • Comment

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off


Wednesday 12/31/14 Posted by admin on December 30, 2014 • No comments

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”


“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).