1/2/2015 3 WODS FOR FUN!

Posted on Jan 2, 2015 in GRIT by crossfitgrit Comments Off on 1/2/2015 3 WODS FOR FUN!

Fitness

A. Chipper

20 Burpees to COMPLETE VERTICAL JUMP CLAP

30 KettleBell Swings American 70/53/44/35

40 Wall Balls 20/14

50 Double Unders/ 200 Singles 😉

***REST EXACTLY 5 Mins***

B. 5 Rounds of

7 KB Goblet Swuats

10 DU/40 Singles

***Rest as Needed***

C. 500m Row Sprint

Take AS MANY ATTEMPTS as you want to get FAST!!!

Competition

A. 10 EMOM of

6 Ring Dips

6 Toes To Bar

B. Behind the Neck Split Jerks 1.1 @ 50% 1rm

Focus on SPEED and the Split Catch and solid bottom position

C. FOR TIME

20 Burpees to 6″ touch

30 KB 70/53

40 Wall Balls

50 Double Unders

***Goal is Sub 5 mins on this***

Fitness

Gritter                  A.  /  B.  /  C.

Alix   44              9:56/5:24/2:14.7

Alyse  44             6:55/3:39/2:01.2

Bell   53               6:15/2:23/1:37.0

Blake  53             10:43/5:05/1:53.7

Bryan  53            10:40/3:49/1:43.5

Burton   53          10:31/4:51/1:54.8

Colleen  26             √  /  √  /2:10.5

Colt  70                 7:38/3:52/1:37.0

Dara   15                √  /  √   /  √  

Don  53               10:53/5:30/1:58.8

Emmy   26           9:33/4:16/2:21.0

Ewell  44                √ /4:35/1:59.1

Haley  26/35        7:06/4:02/2:10.2

Kathy  35             7:11/3:36/1:57.0

Katy   26              8:33/4:25/2:30.2

Kelly OH  44         5:47/2:50/1:55.2

Kristi  26              10:35/5:55/2:10.8

Jacob   53             9:36/5:02/1:47.9

Melissa  35           10:19/5:43/2:13.2

Miranda  26          8:10/3:23/2:03.3

Nick   35              10:03/3:55/2:12.2

Phil   35               7:56/5:10/2:13.7

Rachel  26           9:32/5:09/2:25.7

Whitt   70            6:32/3:26/1:47.6

Comp

Gritter

Carole

Steven

Mike K

Lori

Hal

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