12/22/2011 “KB Figure 8s”

“”KB Figure 8 with Hold”>
“KB Figure 8s”

5 Rounds for time
10 Pullups
10 KB Figure 8s w/ hold 53/35
10 Goblet Squats 53/35
25 Abmat Situps
200 M Run

KB Figure 8s w/ hold start with KB in the down position, go half swing then let Kb swing between legs with only on hand and grab KB with the other behind leg. Using the momentum swing KB around and snatch up to opposite shoulder catching with free hand in Front Rack position. That is One Rep. Now push KB away and let swing through legs and grab with the other hand behind the leg and repeat to opposite shoulder catch for rep 2.

RX
Mike Ray……13:46
Alex……….16:30
Wesley……..16:49
Kat………..18:18
Bre………..20:19
Anne……….23:12

Scaled
35#
Kelly..red…..17:09
Bryan..red…..19:47
Stephanie.blue.19:58
Brett…red….20:57
Robin…..blue.22:01
Sophia…blue..22:30
Shuttle..red…29:38

26#
Staci……..22:29
Laura……..19:32
Hiedi……..22:08
Brooke…….16:28
Paige……..19:20

12/21/2011 “The 5’s”

“The 5’s”
For time Complete

Buy In…500m Row
then
5 rounds of
5 Cleans 135/95
5 Bar over Burpees
5 Dough Rollers
200m Run
then
Cash Out…500m Row

Dough Rollers are Barbell at ankles roll out to “chest touch bar” then roll back to ankle touch for 1 rep.

RX
Mike Ray……….14:37
Cole…………..15:00
Alex…………..15:23
Charlie………..15:59
Shawn………….16:02
Van……………16:04
Mike K…………16:10
Ben……………16:21
Steve………….16:40
Connor…………18:04
David………….18:10
Todd…………..18:30
Kat……………19:56
Craig………….20:20
Gray…………..21:43
Brett………….22:48
Jacob………….23:03
Giery………….23:44
Jeff B…………25:33

Scaled
95#
Bryan………….17:04
Jay Hyde……….19:47
Don J………….20:35
Brett………….22:48

80#
Kelly………….17:45
Amie…………..19:52
Nicole…………20:29
Celeste………..21:00
Kayla………….21:48
Tyler………….22:13
Cathy………….22:52
Lane…………..22:49
Kim……………23:50

60#
Courtney……….16:33
Brooke…………16:46
Katie………….19:14
Laura ………..19:33
Amie…………..20:41
Bre……………21:07
Sophia…………23:36
Debbie…………26:00

12/20/2011 “It’s MY Plate”

“It’s MY Plate”

With a Bumper Plate in Hand the WHOLE TIME…45/25…complete the following with out plate touching floor…Penalty is 10 Burpees.

4 Rounds for time
30 Flutterkicks (4ct)
20 Walking Lunges
10 Squats
200m Sprint

RX
Charlie…….11:26
Van………..11:30
Mike Ray……12:00
Bre………..12:08
Todd……….12:09
Ginn……….12:25
Phillip…….12:32
Celeste…….13:05
Cathy………13:06
Brooke……..13:13
Hannah……..13:23
Mike K……..13:31
Kat………..13:33…..10 Burpees
Laura G…….14:02
Weaver……..14:04
Craig………14:10
Anne……….14:40
Wesley……..15:28
Kathryn…….15:35
Bryan………15:35
Giery………16:03
Nicole……..16:06
Jay Hyde……16:34
Lane……….17:12
Jessica…….17:12
Jacob………17:15
Don………..17:41
Meg………..18:41
Debbie……..18:41
Jeff B……..20:09
Shuttle…….21:20
Buddy………21:29

Scaled
Austin..15#…13:55
Mandy…15#…17:55

12/18/2011 “FIGHT GONE BAD”

CrossFit Grit’s First Official…
“FIGHT GONE BAD”

3 rounds of 1 min at each of 5 stations, rest 1 min between rounds

Wall Ball 20/14 @ 10ft Target
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Row for Calories

RX
Mike “Sugar” Ray…………..360
Cole “Train” Morrison………346
Alex Kranc………………..346
Todd “MF” Thompson…………345
Mike “Captain” Kennedy……..345
“Gentle” Ben McClellan……..322
Josh “The Specialist” Weaver..320
Van “Rough” Waters…………307
Hannah “HotPants” Russell…..268
Charlie “Paddler” Young…….267
Kent “WOD” Dodson………….260
“Bad” Kat Adams……………259
Jacob “Big Guns” Melton…….244
David “007” Butler…………243
Kelly “Rippa”……………..239
Kathy “Not a Teacher” Meader..234
Michael “Grown” Giery………233
Don “Magic” Johnson………..232
Craig “The Groom”………….219
Alicia “The Bride”…………219
Connor “Private” McHale…….216
Cathy “TripleWOD” McCloskey…207
Bryan “SuperCore” Mcneil……204
Jeff “ManCow” Burton……….199
Anne “RXnSEXY” Thompson…….198
Buddy “The Elf” McNesse…….198
Alyssa “HM-EVER” Mansfield….196
Laura “Ms. Jackson”………..170
Nicole “Nissan” Dodson……..166

Scaled
Wesley “Bread” Baker……….246
Gray “BIGASSTRUCK” Revels…..229
Brooke “Wu Tang”…………..205
Katie “Got Fries” …………204
Kathryn “Igotta” Bentley……193
Courtney “All Smiles”………172
Diana “ER”………………..172
Murphy “Little Fighter”…….167

12/16/2011 “Get in Line”

“Get in Line”

20 Minutes to Work
20 Cal Row
Walking Lunges to the Door
20 Hang Power Cleans 95/65
Then Get In Line for the next Rower…Repeat

12/15/2011 “Charlie’s B-Day WOD”

“Charlie’s B-Day WOD”

33 Abmat Situps
33 Box Jumps 24/20
3 Handstand Kickups
33 KB Swings 53/35
33 Deadlifts 135/95
3 Handstand Kickups
33 Flutterkicks 4ct
33 DB Push Press 50/35
3 Rope Ascents

RX
Todd……8:46
Charlie…8:55….Not this Time BIRTHDAY BOY!!!

Shawn…..12:07
Steve…..12:46
Kat…….13:54
Patti…..14:13
Don J…..18:01
Jacob…..20:35

Scaled

Kayla…..10:10
Cathy…..11:38…ROPE CLIMBS
Kelly…..11:55
Brett A…12:40
Wesley….13:10
Jeff……13:25
Laura E…14:00
Mike E….14:02
Lane……14:28
Kathryn…14:58
Gray……16:20
Buddy…..15:25
Robin…..15:06…ROPE CLIMBS
Diana…..15:55

Kathy…..14:45
Anne……13:16
Laura …13:54

Brett…..13:45

Debbie….17:00

12/13/2011 “In RUN…Out ROW”

“In RUN…Out ROW”

BUY IN…400m RUN

CASH OUT…20 Calorie ROW

RX
Mike K……11:10
Blaine……11:20
Charlie…..11:58
Van………12:22
Weaver……12:34
Cole……..12:37
Todd……..12:47
Ginn……..12:52
Kat………13:11
Mike R……13:36
Ben………13:48
Kayla…….13:54
Bre………13:57
Kelly…….14:00
Phillip…..14:22
Blake…….14:35
David B…..14:37
Kent……..14:50
Bryan…….15:08
Brooke……15:23
Hannah R….16:26
Robin…….16:46
Courtney….16:48
Brett A…..17:04
Cathy…….17:09
Katie…….17:22
Amie……..17:32
Hannah G….17:35
Tygh……..17:44
Lane……..17:47
Kathryn…..18:03
Patti…….18:23
Barbara…..18:54
Alicia……19:20
Don J…….19:20
Jeff……..19:29
Jay H…….19:35
Rebecca…..19:43
Brett…….20:55
Jacob…….21:26
Sophia……21:45
Kim………22:23
Rick……..22:24
Jessica…..22:28
Nicole……23:18
Debbie……28:07

12/14/2011 “BackSquats…Death By Pullups…MILE”

“BackSquats…Death By Pullups…MILE”

Strentgh WORK…3 Attempts for Max Reps of BackSquats 135/95
RX…….Total Reps for 3 Attempts
Weaver….150
Ben…….145
Van…….140
Amie……136
Blaine….131
Mike E….121
Cole……105
Cathy…..100
Todd…….90
Patti……85
Mike R…..76
Kelly……75
Mike K…..73
David B….65
Don J……52
Anne…….51
Kat……..50
Laura ….50
Jacob……46
Jay H……45
Giery……42
Jeff B…..38
Robin……34
Buddy……30

“Death by Pull Ups”…Start with 1 pullup and add 1 pullup at each minute. When you can no longer complete the needed number of pull ups in the required minute your 1 Mile run time starts at the end of that minute. Your score is the Pullup Rounds you COMPLETED!

Rounds of Death…..Mile Time
RX
Weaver…..21…….8:37
Mike R…..18…….7:27
Blaine…..18…….8:27
Cole…….17…….8:14
Todd…….15…….9:09
Ben……..14…….7:55
Van……..14…….8:45
Patti……14…….11:24
David B….12…….7:52
Don J……12…….8:35
Mike E…..10…….10:10
Cathy……10…….10:24
Jacob……10…….10:25
Anne…….10…….10:15
Bryan…….9…….8:33
Kat………8…….8:10
Steve S…..7…….10:23

12/12/11 21-18-15-12-9-6-3 SDHP/PP

21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press 75/55

RX
Mike K……3:59
Todd……..6:14
Kat………6:28
Ben………6:51
Patti…….6:57
Mike R……7:51
Van………7:52
Cole……..8:07
Charlie…..8:14
David…….8:51
Shawn…….9:08
Kayla…….9:19
Celeste…..9:51
Amie……..9:53
Cathy……10:00
Steve……10:45
Mike E…..11:22
Jeff B…..11:52
Alicia…..11:54
Anne…….12:02
Kelly……12:22
Buddy……12:39
Kent…….12:44
Alyssa…..12:59
Craig……13:22
Bre……..14:11
Gray…….16:00

Scaled

Tyler…55#…9:58
Jay H…55#..11:12
Bryan…55#..13:02
Nicole..50#..13:35
Katie…50#..16:30
Diana…45#..12:49
Laura .45#..13:31
Steve S.45#..19:54
Brooke..30#…7:12
Courtney.30#..8:08
Kathryn.30#…8:44
Barbara.30#…8:47
Heather.30#..10:02
Rebecca.30#..10:19
Kim…..30#..12:00
Staci…30#..12:10

12/9/2011 “KAREN”

“KAREN”
150 Wallball for Time 20/14

YES…The Dreaded KAREN…Get your Ball!

RX

Kat……6:43
Melody…7:40
Cole…..8:10
Van……8:14
Shawn….8:14
Kathy….8:30
Charlie..8:41
Robin….8:47
Alicia…9:47
Blaine…9:57
Katie….11:36
Craig….12:02
Mike E…12:11
Mark…..17:15____First WOD!!!!!!!!!!!AWESOME

Scaled
20/150/Depth
Jacob…..12:25
Buddy…..14:55

14/150/Depth
Rebecca…10:20
Diana…..11:48
Jay…….12:15
Wendy…..12:20
Barbara…12:24

10#
Elise….10:38
Laura E..10:00___100 Reps