Workout of the Day

Saturday 09/14/13

In teams of 2:

5 rounds:
1:00 Goblet Squat
1:00 SDHP
1:00 One Arm Push Press
1:00 KB Swings
1:00 Rest

-Weighted movements done with ONE Kettle-Bell per team
-One team member working at a time.The clock does not reset or stop between exercises. The team rotates through all 5 stations together. How they split up the reps is up to them.

If you haven’t already make sure to sign-up for the Grapevine Gauntlet, our in-house competition! Please make sure to register early or you might not be guaranteed a shirt size! Information here: Sign-Up Links and Information

Workout of the Day

Thursday 12/27/12

Happy Birthday Tracey J.!


(**Disclaimer: CrossFit HQ did not have anything to do with this WOD, nor did the original creator (CrossFit Maximus) deem this a “HERO” WOD. The person who created this flyer called it a “HERO” WOD. We are simply passing along the idea behind the WOD to honor a brave young woman who very much died a hero saving all the children in her classroom!)

Workout of the Day

Wednesday 10/17/12

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day

Sunday 09/30/12

“The Air Force WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.