Workout of the Day

Saturday 08/21/15

In Teams of 2,
50-40-30-20-10
Pull-Ups
Lunges

-rest 5:00

50-40-30-20-10
Sit-Ups
Squat Jumps

-rest 5:00

50-40-30-20-10
Shuttle Runs (each)
Push-Ups

-One partner working at a time, total reps each set.
-12:00 to complete each section

 

 

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

 

Rest exactly 2 minutes, and then . . .

 

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Box Jumps (24″/20″)

Workout of the Day

Saturday 06/13/15

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

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Workout of the Day

Friday 01/30/15

Don’t forget starting Monday, February 2nd, we will be starting an additional morning Open Gym from 10:30am-12:00pm. This will be Monday, Wednesdays, and Fridays only and will go through a trial month in February!

For Time:
30 Med-Ball Cleans
30 Ring Dips
30 Med-Ball Cleans
30 Chest-to-Bar Pull-Ups
30 Med-Ball Cleans
30 Push-Ups
30 Med-Ball Cleans

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Workout of the Day

Saturday 11/29/14

There is only a 9am class and 10am-12p Open Gym.

Don’t forget our 6th Annual Tacky Christmas Sweater Party and Paleo Potluck is Saturday, December 6th at 6pm. Details here.

In Teams of 4:

-75 Team Sit-Ups (arms interlaced)

3 Rounds each- relay style
10 Pull-Ups
15 Squats

-75 Push-Ups (other partners hold plank, one at a time in rotation)

3 Rounds each- relay style
10 Pull-Ups
15 Squats

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