Thursday 9.20.18

Ask anyone and they’ll tell you one of the greatest things about CrossFit is the community. Friends become family. We recently learned one of our families child was diagnosed with cancer. A fight that no one, especially a child, should have to fight. Our community has come together to show how much we love this family. This doesn’t come as a surprise one bit. We have no doubt that they will beat this and come out stronger in the end. We are proud to call this community our own and will have one hell of a party when they beat it! #teamleo#erasekidscancer
If you’d like to donate please click the picture below.
A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Hanging Leg raises
10 Goblet Squats

B. Back Squat 5 x 3 + 1 set of Max rep
*Add 5-10 lbs from last week

C. Press 10 x 3
*Add 2.5-5 lbs from last week

D. Cooldown:
2:00 Couch Stretch, ea.
100 Banded Pull Aparts

Wednesday 9.19.18

Ask anyone and they’ll tell you one of the greatest things about CrossFit is the community. Friends become family. We recently learned one of our families child was diagnosed with cancer. A fight that no one, especially a child, should have to fight. Our community has come together to show how much we love this family. This doesn’t come as a surprise one bit. We have no doubt that they will beat this and come out stronger in the end. We are proud to call this community our own and will have one hell of a party when they beat it! #teamleo#erasekidscancer
If you’d like to donate please click the picture below.
A. Warmup:
DROM
3 sets of:
:30 bar hang
10 Good Mornings
10 Jump Lunges

B. KB Swing/Box Jump Ladder x 2
1 KBS, 53/35 + 1 Box Jump, 24/20 + 1 rep of each every minute
*Once you can’t complete the required number of reps in that minute, rest the next minute and start back at 1. 10 reps of each is the max allowed for both ladders.

C. Cooldown:
3 x 1:00 Plank, 1:00 rest
2 x 1:00 calf stretch, ea.

Tuesday 9.18.18

Ask anyone and they’ll tell you one of the greatest things about CrossFit is the community. Friends become family. We recently learned one of our families child was diagnosed with cancer. A fight that no one, especially a child, should have to fight. Our community has come together to show how much we love this family. This doesn’t come as a surprise one bit. We have no doubt that they will beat this and come out stronger in the end. We are proud to call this community our own and will have one hell of a party when they beat it! #teamleo#erasekidscancer
If you’d like to donate please click the picture below.
A. Warmup:
5:00 Lacrosse smash on traps and shoulders
DROM
10:00 HS Practice

B. 4 rounds for time of:
25/17 Row Calories
25 Burpees
*Scale to 15 burpees if needed

C. Cooldown:
3 sets of:
25 Banded Pull Aparts
:30-:45 static back extension hold

Monday 9.17.18

Ask anyone and they’ll tell you one of the greatest things about CrossFit is the community. Friends become family. We recently learned one of our families child was diagnosed with cancer. A fight that no one, especially a child, should have to fight. Our community has come together to show how much we love this family. This doesn’t come as a surprise one bit. We have no doubt that they will beat this and come out stronger in the end. We are proud to call this community our own and will have one hell of a party when they beat it! #teamleo #erasekidscancer
If you’d like to donate please click the picture below.
A. Warmup:
DROM
3 sets of:
10 Power Cleans w/ bar
5 Ring Rows, :03 up/:03 down

B. Deadlift
*Work up to a heavy 3 in 12:00

C. 1 Mile Run T.T.

D. Cooldown:
3 x 10 single leg RDL w/ KB, ea.
2:00 Lizard Stretch, ea.

Saturday 9.15.18

Teams of 2:

Complete the Following:

250/175 Assault Bike Calories
-or-
300/210 Row Calories

Every 2:00 complete
15 Thrusters 95/65

*One athlete will start on the Assault bike for 2:00 while the other completes the thrusters then switch. Scale weight as needed.

Friday 9.14.18

A. Warmup:
2 x 1:00 Back Pack Stretch
2 x 1:00 banded shoulder distraction, ea.
DROM
3 sets of:
5 explosive pushups
5 scap pullups
then,
warmup to bench weight

B. 5 sets of:
15 Bench Press, pick weight
15 One arm DB Rows, ea.
-Rest 3:00

C. Cooldown:
3 x 10 ea.
Front Raise, Lateral Raise, reverse fly
Foam roll for remainder of class time

Thursday 9.13.18

A. Warmup:
DROM
21-15-9
Box step overs
Ring Rows
then,
Hang Power Clean Warmup

B. For time:
1000m row
50 Hang Power Cleans, 95/65
30 Burpees
*Choose a weight that allows for minimal breaks (2 or less)

C. Cooldown/Accessory:
5:00 bar hang
*each break = 20 GHD or Straight leg situps
**Scale to 3:00 as needed

Wednesday 9.12.18

*The second half of our convo about what it means to train competitively or for every day life and why the distinction is important. Again, I apologize for the audio quality. If you have any comments or questions you can direct them to brandon@grapevinecrossfit.com

A. Warmup:
DROM
3 sets of:
30 DU’s -or- lateral hops
5 lateral step ups, ea.
10 thrusters, bar

B. Back Squat 5 x 3 + 1 x max rep
*Add 5-10lbs from 9.4.18

C. Press 10 x 3
*Add 2.5-5lbs from 9.4.18

**Week 2 of 5** 

D. Cooldown:
2:00 Couch Stretch, ea.
100 banded pull aparts

Tuesday 9.11.18

A. Warmup:
DROM
3 sets of:
1:00 Plank
15 Back Ext
:30 HS Hold

B. 4 set of:
60′ Bear Crawl Sled Pull, AHAP
400m single KB Farmers Carry, heavy

C. Cooldown/Accessory:
3 x M.E. DB Pinch hold
*try to beat your 8.29.18 times

Monday 9.10.18

A. Warmup:
1:00 Calf Stretch, ea.
5:00 Passive hang
DROM

B. 3 rounds for time of:

25 Dumbbell Push Jerks, 50/35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders

*Scale Weight as needed. Sub lateral hops over a bar for DU’s

C. Cooldown:
3:00 high hip stretch, ea.