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Closing

Wednesday, March 18th 2020 – ANNOUNCEMENT –

Wednesday afternoon, Mayor Betsy Price & Tarrant County Judge Glen Whitley announced that all bars, lounges, taverns, private clubs, theaters, GYMS, and other amusement businesses must close.

With that, Grapevine CrossFit will be closed starting Thursday, March 19th until this mandate is lifted for like businesses. We will have classes through Wednesday evening. If you have any questions or concerns, please reach out to info@grapevinecrossfit.com

Workout of the Day

Wednesday 3.18.20

Wednesday 3.18.20

A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold

Workout of the Day

Tuesday 3.17.20

Tuesday 3.17.20

A. Warmup:
5:00 Double Under Practice
DROM
Clean Warmup

B. 5 rounds of:
5 Hang Squat Cleans, add weight each set
Rest 1:00
50 Double Unders, 100 Singles, or 30 lateral hops over the bar
Rest 2:00

C. Accessory/Cooldown:
3 x 10 Bulgarian Split Squats -or- split squats
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
200 Bicycle Crunches

Workout of the Day

Monday 3.16.20

Monday 3.16.20

A. Warmup:
3:00 Bar Hang
DROM
3 sets of:
15 Banded Pull Aparts
10 One arm unilateral kneeling DB Press
5 One arm DB Bent Rows, ea.

B. Strict Press, 1RM

C. For time:
10 to 1 Single Alternating DB Snatch
1 to 10 Burpees over the KB

D. Cooldown:
3 x 10 Front Raises
2 x 1:00 Banded Shoulder Dist., ea.

CORE HOMEWORK:
:20 on / :10 off x 8
Glute Bridges

Burn: (9:30am)
DROM
For Time:
50 Burpees
50 V-Ups
50 Air Squats
50 Situps
50 “B-Boys”
50 Flutter Kicks

Finisher:
:20 on / :10 off x 8
Glute Bridges

Workout of the Day

Saturday 3.14.20

Saturday 3.14.20

Teams of 2:
AMRAP in 20:00
Partner A:
Calorie Row
Partner B:
4 Devil’s Press
6 DB Box Step Overs
8 DB Reverse Lunges

CORE HOMEWORK:
:20 on / :10 off x 8
Flutter Kicks

Workout of the Day

Friday 3.13.20

Friday 3.13.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 1RM

C. 800m Run T.T.

Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x :30 Static GHD Hold

Burn (9:30am)
DROM
:30 on / :30 off x 10 Assault Bike Calories
Into,
4 rounds of:
30 Walking Lunges
20 Pushups
10 Pullups or Ring Rows

Finisher:
5 x :30 Static GHD Hold

Workout of the Day

Thursday 3.12.20

Thursday 3.12.20

A. Warmup:
2 x 1:00 Bag Pack Stretch
DROM

B. Super Set:
Bench Press 10-10-10-10-10
Pendlay Row 5-5-5-5-5
*Add weight each bench set, keep the Pendlay row at the same weight

C. For time:
30/21 Assault Cals
30 Burpees

D. Cooldown:
3 sets of:
10 Front Raise, 10 Lateral Raise, 10 Reverse Fly

CORE HOMEWORK:
5 x 10 Barbell Rollouts

Workout of the Day

Wednesday 3.11.20

Wednesday 3.11.20

A. Warmup:
DROM
3 sets of:
:30 Bar Hang
15 Barbell Bent Rows
10 Barbell Thrusters

B. 3 rounds of:
In 2:00 complete:
15 Push Press
In 5:00 Complete:
400m Run
21 KB Swings
12 Pullups

C. Cooldown:
50 Banded Pull Aparts
50 Archer Pulls

CORE HOMEWORK:
3 x :30 One Arm Planks, ea.
-Rest as needed between sets

Burn: (9:30a)
OTM for 20:00
E: 15 SDHP / 15 Box Jumps
O: 15 Wall Balls
*Alternate rounds between SDHP and Box Jumps

Finisher:
3 x :30 One arm Planks, ea,
-rest as needed between sets

Workout of the Day

Tuesday 3.10.20

Tuesday 3.10.20

A. Warmup:
DROM
3 sets of:
Max effort Hanging leg raise
15 Back Extensions
10 Goblet squats

B. 5 rounds of:
15/10 Ski erg cals
30 Single DB weighted Step-ups
60 Double Unders
*Keep at a convo pace.

C. Cooldown:
4:00 pancake stretch

D. CORE HOMEWORK:
5 x 10 Weighted Hollow Rocks

Workout of the Day

Monday 3.9.20

Monday 3.9.20

A. Warmup:
2 x 1:00 Banded Shoulder Distraction, ea.
DROM
Then,
Hang Power Clean Warmup

B. Hang Power Clean, 2RM

C. For time:
21-15-9

Hang Power Clean
Ring Dips -or- Pushups

D. Cooldown:
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
100 V-Ups

Burn: (9:30am)
DROM
5-10-15-20-25-30-35-40-45-50 Double Unders
*10 Ski Erg Cals After each round
-sub 10 to 100 single unders

Finisher:
100 V-Ups