3/13/2012 “Kathy Brithday WOD” COUSINS!!!

WOD

Buy In…30 Cousins 20/14

5 Rounds of

5 Hang Cleans 135/95 (X-Grit 155/110)

1 Split Jerk

5 Bar over Burpees

Cash Out  30 Floor Wipers (They are ALWAYS a 2 ct)

3/12/2013 15 min Amrap…Tempo Back Squats

WOD  15 Min Amrap

30 Double Unders/ 90 Singles

10 Sumo Deadlift  70/53/44/35/26

10 KB  Hip Circles (Alt Direction each Round)

5 KB Step Ups

Strength

4×4 Tempo Backsquats

100% Body weight

4 Second Down…Explode Up!

3/11/2013 Sandy’s Birthday WOD

Skill  Perform 10-15 GHD Situps

WOD “Sandy”

5 Rounds of
10 Kb Swings 70/53/44/35/26
10 Flutterkicks (2ct)
10 Snow Angels
10 KB Side Taps (1ct)

CASH OUT

 800m Run
100 Ambmat Situps (X-Grit 50 GHD)

3/8/2013 OPEN WOD 13.1 or Grit 13.1

WOD  Open 13.1

17 min Amrap

40 Burpees to 6″ target touch…..There will be Bars inbetween the rings in midle of Box.

30 Snatches 75/45

30 Burpees

30 Snatches 135/75

20 Burpees

30 Snatches 165/110

10 Burpees

As Many as Possible Snatches at 210/120

Record reps AS WELL AS Time that EACH set of 30 Snatches is COMPLETED!!!!!

WOD Grit 13.1

30 Burpees to Plate Touch

30 KB Swings 44/26

200m Run

20 Burpees

20 KB Swings 53/35

200m Run

10 Burpees

10 KB Swings 70/44

200m Run

3/7/2013 14 min Amrap…and…Burpee Technique

Skill  

Snatch Grip Hang-Pull-Shrug  5X4  75/55

WOD

14 minute Amrap

7 Pushups (Perfect Form-Hr)

14 Mountain Climbers (2ct)

7 Airsquats (Perfect Form)

Core

Burpee techniques

3/6/2013 1 REP MAX DEADLIFT

WOD

DEADLIFTS

5x5x4x4x3x3x1x1x1x1x1x1x1x1….

Conditioning

50-40-30-20-10

Double Unders/3x Singles

Flutterkicks (2ct)

Gritter…….Weight……PR

Jacob………455………50

White………455………5

Mike K………405

Todd…………405

Van…………..400…….15

Charlie………385…….20

Hal……………365…….A TON!!!

Shawn……….365……50

Mike E………..365

Cole…………..365

Brandon……..355…..120

Justin…………345

Craig………….335

Cliff……………295……10

JB……………..275

Lane………….275

Jason………..265

Jon…………..265…….10….CrossFit 9

SiXone………260…….LOTS!!!!

Richard……..255…….A TON!!!

Jean M………255…….LOTS!!!

Kelly O………250…….60

Taylor……….240

Chase………..235

Kristy………..215…….20

Alix…………..205

Miranda L…..205

Carole……….185

Melody………185…….50

Cameron……175…….40

Debbie……….175

K-Rev………..170

Sandy………..170

Jill…………….165

Bre……………165…….5

Alexa…………155

Shelby……….155

Laura E………150

Joanna………145

Royer…………135

Hannah G……135

Nancy………..135…….70….BOOM!!!!

Emmy………..125

SO MANY PR’s…..If I missed yours please let me know!

3/5/2013 Tire GHD’s…TABATA HELL

SKILL

25 Tire GHD Situps

WOD

TABATA HELL

20 secs of work 10 secs of rest.

8 intervals of 3 excercises.  With 1 min rest in between to
rotate.

Perfrom all 8 intervals at the station before rotating.  Reps are
totaled.

Station 1…Row for calories

Station 2…Wall Ball 20/14 @10′/8′

Station 3…Push Press 75/55

COMPARE TO https://www.crossfitgrit.com/?p=2190

CORE

100 Flutter

100 Scissors

Gritter…..Cal…..WB…..PP…..Total

MikeK……80…..80…..100….260

Hal……….78…..80…..82……240

Todd……..77…..81…..70…..228

Charlie…..67…..80…..80…..227

Kelly O…..52…..82…..85…..224

Shawn……74…..71…..72…..217

Cole……….84…..61…..80…..215

Van………..96…..80…..65…..214

George……68…..62…..81…..211

Barrett……66…..79…..64…..209

Jacob……..65…..55…..85…..205

Jake……….90…..54…..56…..200

Kat…………53…..81…..65…..199

Kathy……..59…..80…..56…..195

Jon…………67…..72…..48…..187…..CrossFit 9

Cliff………..61…..59…..65…..185

Carole…….52…..72…..61…..185

Jeff………..62…..46…..77…..185

Craig………67…..66…..48…..181

Buddy……..62…..53…..65…..180

Clayton……67…..52…..60…..179

Jason………76…..60…..42…..178

Hannah R…43…..65…..70…..178

Brandon…..70…..56…..47…..173

Taylor……..58…..70…..45…..173

Bryce………44…..78…..47…..169

Emmy……..52…..80.AB.35…..167

Bryan………62…..57…..48…..167

Alix…………48…..60…..57…..165

Seth………..61…..57…..47…..165

Ewell……….57…..58…..47…..163

Jill…………..38…..81.AB.41….160

Richard…….55…..53…..48…..156

Melody……..52…..53…..47…..152

Katie………..40…..71…..38…..149

Lane…………63…..44…..42…..149

Sarah……….47…..50…..52…..149

JB…………….62…..38…..46…..146

K-Rev………..46…..55…..43…..144

Hannah G…..46…..54…..42…..142

Brantley…….46…..51…..44…..141

Bre……………41…..66…..33…..140

Mandy……….41…..41…..47…..129

Nancy………..38…..57…..30…..125

Bo……………..48…..35…..32…..115

Krista…………46…..35…..30…..111

Anna…………36…..34…..35.so..105

Debbie.10#-31…..40..30#-30…101

Shelby……….36…..37…..22……95

3/4/2013 Ab Week Begins!!! GHD/Pistols/BJs/Tires

Skill  50 Darts

WOD

5 Rounds for time

30 Abmats (X-Grit 10 GHD)

20 Airsquats (10 Pistols, alternating legs)

10 Boxjumps 24/20

2 Tire Flips 400/150

(Girls 1 @ 400#)

**Do NOT Attempt X-Grit unless you have done 250 GHDs before**

X-GRIT

Todd………..9:09

Cole…………9:35

Kat…………..9:45

Nat…………..10:35

WOD

Van………….9:58

Amber………11:06

Kathy M……11:22

Robin……….11:28

Barrett……..11:40

Melody……..11:51

Alix………….11:54

Katie………..12:04

Chase……….12:10

Jake…………12:13

George……..12:15

Haley……….12:20

Mandy………12:35

Bryce……….12:40

Bryan……….12:44

Kristy……….12:50

HannahG…..12:55

Taylor………13:22

JB……………13:30

Jan………….13:31

Lane………..13:50

Sarah………13:52

Shelby…….14:00

David………14:01

SiXone…….14:04

Britni………14:07

Hannah R…14:19

Jessica…….14:32

Seth……….14:35

Buddy……..14:43

Jacob………14:52

Cameron….15:10

Craig……….15:20

Jason………15:31

Nancy……..15:48

Jenn……….15:50

Carole…….16:21

Bo………….16:50

Clayton…..17:08

Miranda L..17:10

Jeff B……..17:59

Sean………19:20

Joe L………27:59