8/12/2012 “Curtis Runs the Box”

BB 5×5 Backsquats  185/135/95

X-Grit  5×5 1 and 1/4 Squats 100% BW

WOD “Curtis Runs the Box”

Buy-in…800m run

21-15-9
Curtis P’s   75/55/35  (Clean, Lunge right, Lunge left, Push Press, ground)
Box Jumps  24/20

 Cash-out…800m

Compare to https://www.crossfitgrit.com/?p=1779

REMEMBER…6:00AM Morning Classes this week!

BEACH WOD VIDEO 2011

CrossFit Grit Beach WOD 2011

8/10/2012 Time for a LONG ONE!

Skill  200 Double Unders….Attempts count as 1 rep!

WOD  “LONG ONE”

10 rounds

5 Dough Rollers (Bar starts touching shin, then chest, then shin)

5 Deadlifts 225/155….175/115/85

5 Bar Over Burpees

25 Flutterkicks (2ct)

Time Cap is 25mins, ONLY FULL rounds count!!!

SCHEDULE CHANGE……….READ THIS!

So here it is.  School is BACK IN…YES!

New Class on Fridays.  This will be a Tentative class that we will see how it goes.  If attendance is good it will become regular.

FRIDAY 5:15pm

Schedule Change for Morning classes.

6:00 AM, 7:15 , 8:15, 9:30

As always check the schedule here on the website, and FEEDBACK is ALWAYS WELCOME!

8/9/2012 5 rds…X-GRIT—TITINup #32

BB 4 x 5 Snatch Grip Deadlift  (Work on butt down chest up bar moves instantly)

WOD  5 rounds 

5 Thrusters 95/65/50

5 BoxJumps 24/20

5 Pushups

X-GRIT TITINup #32

10 Thrusters 95/65

5 Boxjumps 30/24

10 Pushups

CORE  50 Mountains Climbers (2ct)

8/8/2012 12 Min Amrap

BB   5×3 Overhead Squats  95/65

X-GRIT  5×3  2-1 Power Snatch to Overhead Squat 95/65

WOD  12 Min Amrap

5 Overhead Walking Lunges X-45/35/25

10 Burpee to Plate Stand

5 OHW Lunges

10 Toes to Bar

Chris…..X….7 + 15

Cole……X….6 + 10

Jason….X….6…….SPC CrossFit

Todd…..X….5 + 29

Nat…….X….5 + 20

Kathy M.Rx..5 + 10

William..Rx..5

Anne….Rx..4 + 25

Kayla….X….4 + 24

Dan……X….4 + 23

Melody.Rx…4 + 20

David B.X…4 + 16

Katie H..Rx..4 + 5

Blake….Rx..4 + 5

Lane….Rx…4

Jeff B…X…..3 + 22

Trish….Rx…3…CrossFit Indian Trail

Ray……25…2 + 20

8/7/2012 Old School CrossFit—How’s your Grip?

Get Warmed up and just WOD!!!

X-GRIT   21-18-15-12-9

RX     21-15-9

Deadlift 95/65

Hang Cleans

Front Squats

Push Jerks

CORE

100 Horizontal Jumping Jacks (arms and legs must stay off the ground)

We have an RSS FEED now!

Go under CrossFit 101 and click on the RSS FEED.  It will take you to the feed and allow you to subscribe with your phone as well as for your smartphone and WOD logging!

8/6/2012 Monday Funday with 50’s

Strength 5×3 Thrusters 95/65/35 and go up

X-Grit  3 rep each of The Burgener with 95/65

WOD

50 Calorie Row 

50 Abmat Situps (Floor to Toe)

50 Wallball 20/14

50 Abmat Situps

50 Calorie Row 

CORE

100 Flutterkicks 2 ct…UNBROKEN!

WOD………………3 Rep Thruster

Weaver….10:02

Todd……..11:28……205

David B….13:44……95

Dan……….13:50…..105

Kat……….14:22…….65 (Burgener)

Jason……14:27…….125…SPC CrossFit

Jessica….15:01

Lane……..15:39……105

Kelly R…..16:13

Kayla…….16:29……65

Jason H…….16:40……105

Katie H…..16:50……70

White…….16:56……135

Craig……..17:00…….135

Mary……….17:20…….65…10#WB

Joanna…….18:05…….45…10#WB

Blake M……18:18…….105

Jeff B………18:38…….95

Taylor……..19:01…….65