7/12/2012 Turkish Get-Ups and Bar Muscle Ups

Strength 4×8 Bench Press  50% BW

X-GRIT  4×8 Bench Press 75% BW and Go Up

WOD

5 rounds for time of

10 Turkish Get-ups 53/35 (alt hands each rep)

200m Run

2 Bar Muscle Ups (5 Chest-to-Bar Pullups-5 ring dips)

CORE

100 Bicycles 2ct

7/11/2012 100 KB Swings

Strength  4×5 Power Clean  50% 1RM

X-Grit   4×5 Power Cleans 65% 1RM and Go UP

WOD

100 Kettlebell Swings 53/35 (Completely Vertical-Bottoms Up)

5 Burpees on the minute every minute

Core

3×10 Toes through Rings

7/10/2012 “Karen” I know it sucks…stop whining and DO IT!!!

Strength

4×5 Push Press   50% Bodyweight

X-GRIT  65% BW and go up

WOD

KAREN

150 Wall Balls for time.  14# to 9’/20# to 10′—Medball Bottom touch

This is for the Board, you will have a counter.  

Core

3×10 Dragon Flags (High leg raises holding post)

7/9/2012 1000M Row..then..10min AMRAP

Strength

4×5 Deadlift   50% 1RM  and Go Up each round

X-GRIT start at 65% and Go Up

WOD

1000m Row FOR THE BOARD!!!!

rest then

10 min AMRAP of

10 Pushups (HR)

15 Airsquats (Full Depth to Full Extension)

20 KB Sidetaps 53/35

ONLY  FULL ROUNDS COUNT!!!

CORE

50 Medball Situps 30/20

or

30 GHD Situps (See Joshua before attempting if you are not familiar)

7/6/2012 Man-O-War Revisited

Barbell

5×1 3 Position Squat Snatches…try to find a 1 rep max 3 position.

Strength

4×5 Knee Stop Snatch Grip Deadlift (use 50% 1 rm Deadlift)

WOD

5 ROUNDS
5-1 WALL CLIMBS
10 MAN O WAR 35/25
20 FLUTTER KICKS (2 COUNT)
200M RUN

CORE

25 Dough Rollers 135/95

25 Floor Wipers (2ct)

 

YOGA is COMING to GRIT

So it is ON!  Yoga is coming to The Grit.  This Saturday after the 8:30am Class we will have Patricia Ploeger coming to the Box.  Bring a towel, Bring a Friend.  FREE to Fulltime Members and only $10 for Guests.  Thsi is a great opportunity for us to get more Balanced, Flexible, and Laugh at each other as we try to get into that Pretzel Thing!!!

7/5/2012 Bear and Hang Cleans

Strength

4×3 of The Bear Complex

Clean, Front Squat, Push Press, Back Squat, Back Rack Push Press..MUST LOCK OUT THE BACK PUSH PRESS!

WOD

Using your Max Weight from The Bear:

EMOM(every minute on the minute)

2 Deadlifts

1 Hang Clean 

20 Double Unders/50 Singles

—Add 1 Hang Clean EVERY round.

—Only count the COMPLETED rounds.

X-GRIT

100m Row

10 Goblet Squats 70/53

10 Ground to Overhead 135/95

7/4/2012 4th of JULY!!!

Happy 4th!

As a team of 3 complete for time.

100 Deadlifts 95/65

200m Run with Barbell and 2 400# Tire Flips

75 Front Squats

200 m Run with 2 Tire Flips

50 Push Press

200m Run with 2 Tire Flips

100 Burpees

200m Prowler 200/150

RULES—Once the Deadlifts start the barbell CANNOT REST on the GROUND until AFTER the Burpees are completed.  Run with the barbell, pass off the barbell to each member for reps, NEVER SET THE BARBELL DOWN.

Once the Burpees are completed set the barbell down and with 2 pulling and 1 pushing move the Prowler down to the 100m and Back…TIME

7/3/2012 CrossFit “HOPE” for Little Charlie

We will be running the “HOPE” WOD in Honor of a Grit Family member Little Charlie, Charlie and Bre Young’s Daughter.  She will be having heart surgery Tuesday.  We will put all other worries out of our minds and lay it on the line for this Little Gritter.  We love you Charlie, God Bless.

 

“Hope”

Three rounds of 1 min each:
Burpees
75/55 pound Power snatch
Box jump, 24″/20″
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

7/2/2012 “Mike G” MONDAY

So this week is SPECIAL.  We will be doing some of the CrossFit Atlanta “Beat the Team” WODs, “HOPE for lil Charlie” who is having surgury Tuesday, 4th of July WOD, and then finishing off the end of the week with some EPIC.  We have had alot of visiting CrossFitters so far this summer and MANY more have already contacted me about coming, Thank You all for being yourselves…True Gritters…making them feel so welcome!  The comments I have recieved have made me SO PROUD!!

 

BB
5×3 Snatch from blocks. Start @ 50% 1rm and go UP!
Strength
5×3 1 1/4Front Squats @ 75% 1rm—Full Squat, come up 1/4 or above parralel, back down to hip crease below knee, then back up for 1 rep.
WOD “Mike G”
4 rounds of
9 KBS 53/35 (3pood for X-Grit to 7 foot mark)
6 HSPU Abmat (4 inch deficit X-Grit)


Core
100Bicycles (2ct)