8/4/2012 Make-up Monday or 1000-1000-100

Make up one of the WODs you missed from yesterday or

WOD

1000m ROW

1000m RUN

100 Double Unders

RX

Todd…..11:44

Kelly O..12:35

David B.12:47

Couch…13:02

Craig…..13:56

Scaled with 3x singles

Dan……11:10

Shawn..11:20

Bryan…11:56…11:35…BALLER

Joe F…..12:35

Jean Marie…12:43

Steve…..12:53

Robin….14:08

Buddy….14:40

Jeff…….15:25

White….16:44

Jason…..17:02

Cliff…….17:58

Joe B……20:00

Sophia…21:00

Miranda..21:40

8/3/2012 It’s LABOR Day…”Don’t Drop the Baby”….It’s all about “WORK”

It is Labor Day…We are celebrating all the Hard Workers that have made America what it is TODAY…and Yes Mom’s who gave birth.  Come and GRIT SOME.  Post WOD Beach Party to follow.  Place TBA!

WOD 1  “Dont’ Drop the BABY”

5 rounds for time of

10 KB Swings 53/35

10 Lunge steps (Out and Back) 53/35

10 Goblet Squats 53/35

If you DROP(or even set down) the BABY…run 200m.

WOD 2   “WORK”

Clock In-100 Double Unders

5 rounds of

5 Deadlift 75% 1Rm Clean/50% 1rm Clean

3 Squat Cleans

1 Push Jerk

200m run

Clock out-20 Pullups

Don’t Drop the Baby

RX………WOD1…WOD2

Charlie..5:11…..13:30 @150#

Todd…..5:13…..15:23 @ 205

Van…….5:24…..13:35 @ 150

Cathy….5:32

Kat……..5:40…..

Kelly O..5:45…..15:15 @95

Kimi……5:50…..17:07 @105

Shawn..6:02…..13:16 @125

Kayla….6:11

Daniel…6:31…..16:07 @155

Tim…….6:38…..13:11 @95

Anne…..6:39…..15:52 @55

Celeste..6:49….14:00 @75

Nat……..6:55…..16:34 @135

Kathy M.7:05…..17:03 @75

Mara……7:20…..16:25 @65

Kent……7:26…..14:53 @115

Kristy….7:46…..14:36 @55

Steve….7:56…..22:05 @95?

Courtney.7:58

Hannah..8:10…..17:00 @55

Dan…….8:14

David…..8:22

Craig……8:40…..15:15 @115

Carole….8:54

Garrett…9:00…..16:45 @115

Weaver..9:10…..14:49 @185…Both WODs with TITIN

Joe F……9:18…..17:27@ 125

Troy…….9:30…..17:03 @115

Giery……9:37

Sophia…10:10

White…..10:15

Jeff B…..10:30

Laura…..11:35…..20:22 @65

Jason…..13:05

Melody…13:07

Jacob…..13:05

Lane……15:43

Blake…..16:24

Joe B…..16:57

26# WOD1……WOD2

Sandy…7:53

Seth…..8:46

Mandy..6:49…..16:06 @55/Blue

Mary….6:49…..12:29 @ 55/Blred

Miranda.7:00

Joanna…..8:30

Kelly R…..8:45

Bryce……10:11

Bryan.35…5:38

Ewell..35…6:10

Shannon..26/15..14:19

Nancy…..26/15…14:30

WOD2

Buddy…..19:21 @135

Jessica….20:00 @95

LABOR DAY… 8:30am ONLY

Come in early and Get your WOD ON…then go play with your family.

HINTS for WODS

1.  It is LABOR DAY…

2.  Respect and Honor those who have given us America!

3. It is MONDAY…and MONDAYS ALWAYS ROCK!

 

8/31/2012 Friday is FRANday

Heck Yes and WHY NOT…..FRAN

BB  5 x 5 Thrusters  Start @ 45/35 and go up by 10/5 each set…GO DEEP and Get Stretched

WOD  “FRAN”

21-15-9

Thrusters 95/65

Pullups

If you want to go for the BOARD…Get a Judge!

Saturday WOD is going to be at Frederica Park

We will be taking our show on the road.  Supporting Gritters running the Under the Oaks 10k and GETTING OUR WOD on in the Park.  Be there early if you want, we will start running heats around 8am.  WODs will be going til 9 or so! Bring the Kids, there will be a kids course!

8/30/2012 “It’s NOT Helen”

BB 5 20m Farmers Carry 70/53

WOD  30-20-10

Row for Calorie

Kb Swings 53/35

Wall Ball 20/14

8/20/2012 “Annie says…Med Ball Side Taps Don’t Work…I say Flutterf**k”

BB  5X3 Front Squats

X-Grit 5x5x5x3x3x1x1x1  Front Squats

WOD  “Annie-Medball-Flutterkick”

50-40-30-20-10

Double Unders

Abmat Situps

Medball Side Taps 30/20 (single count)

Flutterkicks (2 Count)

I FIGHT and Great Ass Shirts are back in stock!  Come Grit some!

8/28/2012 “The Equalizer” then 1x1x1x1x…Clean and Jerk IT!

WOD “The Equalizer”

1 Mile Run then

Ground to Overhead Ladder

20 reps @ 95/55

15 Reps @ 115/75

10 Reps @ 135/95

5 Reps @ 155/105

BB 1x1x1x1x1x1x1

Clean and Jerk

RX…….Mile…..WOD

Todd…..7:10…13:34

Mike K..6:50…14:28

Charlie..6:15…14:48

Rob……7:51….15:04

Cole…..6:15…15:12

Van……6:54…15:46

Couch..8:02….16:20…RD2…8:10…16:30!!!

Joshua..6:53…16:35…TITIN VEST!!!

Shawn..7:12…17:15

White…11:04..17:43

Jacob…9:59….18:15

Kat…….7:51…19:26

Rod……9:27…19:59

Nat……7:10….20:18

Kelly O.7:52…20:18

Buddy..10:00..21:15

Kent…..8:35…22:31

Dan……6:30…23:00

Craig….7:28…23:25

Jeff B…11:05..24:20

Robin…8:30…25:12

Carole..9:58…29:01

Scaled (Weight ended with)

135#

JoeF…..6:43…25:57

Jason….8:33…29:41

115#

Troy……7:03…20:11

Blake…..8:39…21:02

JoeB……7:52…25:22

95#

Bryan…..8:03…17:33 (55-105)

Celeste…7:48…18:55

KathyM…7:39…22:45

Brett……10:26…24:31

75#

BrettA….7:30…17:21(55-75)

Melody…7:32…18:08

Kristy….9:27…21:13

Anne…..9:03…23:08

Alix…….11:50…28:03

55#

Bryce….9:33…18:47

Mandy…9:07…18:59

KellyR…10:00…19:18

Hannah…9:53…19:19

JeanM….6:58…19:26

Debbie…11:17…23:24

Montaine…13:05…27:00

Lesli…….10:00…20:16(30)

 

 

8/27/2012 12 AMRAP Row then Lunge

BB  3×5 Push Press  135/95  Add some weight.

WOD  12 min Amrap

Buy in 1000m Row

then as many reps as possible of:

 Overhead Walking Lunges 45/35

Time starts with the ROW, then Overhead Walking lunges begin.

Perform 3 Burpees to Plate touch every min on the min.

Your score is total number of Lunges.

8/24/2012 BOX JUMP IT!

Skill  10 mins to Work up to a high Box Jump…NOT MAX, but High!!!

WOD 15 min AMRAP

5 Deadlift 225/155/115

5 Hang Clean 135/95/65

5 Box Jumps 24/20

RX..BoxJump…WOD

Kat……..30…11rds

Jackson…48…9

Weaver…45 1/2…7 + 1…TITIN VEST

Turbo…42 1/2…8

Kelly O…30…8 + 6

White…40 3/4…7 + 5

Jacob….30…7

Jessica…24…7

Carole…24…7

Dan…….36…6

Jeff B….39 1/2…4 + 8

185/115

Craig….40 3/4…9

Joe F…..36…8 + 10

Buddy…34…7 + 4

JB……165/115…7

Jason….40…145/958 + 5

115/65

Robin….33 1/2…10

Bryce….20…7

Montaine…24…105/75…5

Alix……105/55…7

Mandy…24…85/55…8 + 5

Kelly R..20…85/65…6 + 5

Sandy…20…70/40…7 + 2 

Miranda..20..55/35…4 + 5