Workout of the Day

Monday 4.15.19

Monday 4.15.19

A. Warmup:
400m Run
DROM
3 sets of:
5 thrusters w/ bar
7 good mornings
9 lateral step ups, ea.

B. On the 5:00 x 3 sets:
20/14 AB Cals
15 Thrusters
Rd 1: 80% effort on bike 135/95
Rd 2: 90% effort on bike 115/80
Rd 3: 100% effort on bike
95/65

C. Cooldown:
2:30 Couch Stretch ea.
100 Banded Pull Aparts

CORE HOMEWORK:
200 Russian Twists
*each break = 10 Back Extensions

Workout of the Day

Saturday 4.13.19

Saturday 4.13.19

Teams of 3:

300/210 Ski Erg Calories
Every 1:00 = 10 Thrusters / 10 Burpees

Partner 1 Ski’s
Partner 2 does 10 Thrusters
Parnter 3 rests

Rotate on the minute until 300/210 Cals has been completed. When everyone has completed a round of thrusters the next round will be burpees. Alternate movements every round.

Workout of the Day

Friday 4.12.19

Friday 4.12.19

A. Warmup:
Warmup:
DROM
5 rounds of:
10 Banded Good Mornings
5 tall box jumps

B. OTM for 10:00
Deadlift 5-5-5-3-3-3-1-1-1-1
-add weight each set, work up to a heavy single for the day
For time:
50/35 AB cals
50 Air Squats
50 Alt DB Snatch
50 Air Squats

C. Cooldown:
Foam Roll for Remainder of class time

CORE HOMEWORK:
3 x :45-1:00 Reverse plank w/ feet elevated to a box
*scale as needed

Workout of the Day

Thursday 4.11.19

Thursday 4.11.19

A. Warmup:
DROM
3 rounds of:
:30 OH KB hold, R
15 KB Swings
:30 OH KB hold, L
10 Goblet Squats

B. 4 rounds of:
400m Single arm farmers carry, heavy
80’ Bear Crawl Sled Pull
25 Pushups

C. Cooldown:
3 sets of:
10 Front Raise, Lateral Raise, One arm DB Row, ea.

CORE HOMEWORK:
100 Abs of choice

Workout of the Day

Wednesday 4.10.19

Wednesday 4.10.19

A. Warmup:
100 banded Pull Aparts
DROM
3 sets ofL
1:00 Plank
30 Mountain Climbers
10 Ring Rows
10 Banded Good Mornings

B. 4 rounds for time:
10 Strict Pullups
10 Suitcase DL, ea.
400m medball run
30 SLSU

C. Cooldown:
2 x 1:30 Lizard Stretch, ea.

CORE HOMEWORK:
3 x 15 Pausing Back Ext, :02 pause
-rest 1:00 between

Workout of the Day

Tuesday 4.9.19

Tuesday 4.9.19

A. Warmup:
400m run
DROM
3 sets of:
15 Russian KB Swings
5 Lateral step ups, ea.
3 Inch worms

B. OTM for 10:00
3-3-3-2-2-2-1-1-1-1
Power Cleans
*add weight each set

C. For time:
100 DU’s
25 burpees
75 DU’s
20 Burpees
50 DU’s
15 Burpees

D. Cooldown:
3 sets of:
25 Banded Pull aparts
:45 Lizard Stretch, ea.

CORE HOMEWORK:
Max Effort Plank Hold
3 x 75% of max plank hold
*rest as needed

Workout of the Day

Monday 4.8.19

Monday 4.8.19

Today starts our #gvcfallornothingchallenge. If for any reason you haven’t seen or heard what this is, check the last 2 workout posts for the info. We will allow signups through today. 

A. Warmup:
DROM
3 sets of:
10 banded good mornings
10 Goblet Squats
5 Windmills, ea.
*warm up to starting squat weight

B. 5 Rounds of:
5 Heavy Back Squats
-500m/350m row after each set
*pace row at 70% of 500m TT

C. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
AMRAP in 6:00
20 DU’s
10 GHD Situps

Workout of the Day

Sunday 4.7.19

Sunday 4.7.19


Here’s some info on the challenge that starts tomorrow in case you missed the meeting. If you’d like to hop in please email brandon@grapevinecrossfit.com. LET’S DO THIS!!!!!

Track WOD:
6 x 200m Sprints
*all out efforts, rest as needed between sets.

CORE HOMEWORK:
AMRAP in 6:00
10 Glute Bridges
10 hollow Rocks

Workout of the Day

Saturday 4.6.19

Saturday 4.6.19


Here’s a breakdown of what to expect with the challenge starting on Monday. If you can make the meeting at 12pm today, please do. Hope to see you there!

Teams of 2:
AMRAP in 20:00
30 Front Rack KB Lunge (double), ea.
*Hold a plank while other works
400m Farmers Carry
*alternate as needed
200m OH KB carry (double)
*alternate as needed

CORE HOMEWORK:
3 big sets of:
20 RDL
20 lateral lunges
25 GHD Situps
*rest as needed between sets