1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick

Posted on Jan 26, 2015 in GRIT by crossfitgrit Comments Off on 1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick

Fitness

A. 500m Row for Time…Start Strong and smooth and KEEP PULLING

B. 10 Amrap

15 Kettlebell Swings 70/53/44/35/26

10 Burpees

rest EXACTLY 5 min

C. 5 Amrap

1-2-3-4-5-6…

Goblet Squats

10 Flutterkicks (2ct)

Competition

A. Max Squat Snatch (15min TOPS)

B. Push Press.Split Jerk 1.1 Max (15min TOPS)

C. Walk Up Box Jumps 1 every :30sec for 15 min

work up in height to hard and stay there

D. 2 Ring Muscle Ups with weight vest per min for 20 min

E. 500m Row for Time..BLOW UP!

Fitness

Gritter

Alyse          1:59.6@44/5@44/7

Betsy         2:08.3@26/3+21@26/6+2

Bill             1:37.0@53/5+16@53/9+5

Blake          1:46.4@53/4+5@53/8

Bob              √

Bryan         1:44.3@44/4+8@44/10+1

Buddy         1:48.0@53/3+15/—

Chaney       2:11.8@26/5+3@26/7+2

Colt            1:26.5@70/5+10@70/9

Erin            2:00.9@26/5@26/8+3

Ewell          1:48.0@44/5@44/8+3

Hannah       2:09.0@35/5@26/9+2

Jacob           1:55.2@70/4+8@70/7

Jeff              1:38.0@53/4+16@as/8

Josh             1:40.8@44/5@44/8+3

Kelly            1:52.8@44/5+20@44/10+3 

Laura           1:53.4@26/5+17@26/10+3

Mandy         2:15.0@26/6+15@26/11+1

Marcos         1:42.7@53/5@53/9+1

Melissa        2:00.9@26/6@26/10

Misty           2:09.1@26/6@26/10+2

Nick            1:49.0@35/4@35/7+8

Noel            2:08.9@15/2+20@as/6

Rachel         2:21.5@26/5+9@26/8

Ryan           1:35.0@70/4+11@70/9+5

Seth            1:43.8@70/4+21@70/8

Scott           1:42.0@53/6+1@53/10

Steven        1:52.7@44/4@44/8

Sydney        2:01.9@26/5+15@26/7+3

Comp

Gritter

Clayton

Kat

Alix

Miranda

Carole

Todd

Mike

Steven

Hal

Lori

Van

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