06-28-17: Can You Handle 7 Years of GRIT?!

Happy Anniversary, CrossFit Grit!  
Bringing You the Best in Fitness for SEVEN Years Now!!!!

WOD:
7 Rounds (35:00 Cap)
7 CG Bench Press @50-75% BW
7 HSPU / 10 HR Push Ups
7 GHD / 10 Situps
200m Run

06-27-17: Iron Lung

Skill:
Push Press
5@40/50/60/70%
2@80/85%

WOD: For Time
Buy In – 1500m Row
3 Rounds:
25 Wallballs
10 TTB

06-26-17: 5 Rounds

Skill:
Backsquats
8@45%
5@55/65%
3@75/85%

WOD:
5 Rounds for Time
6 Deadlifts   275/195
3 BMU / 5 Pullups
6 Bar Over Burpees
Rest Exactly 1:00

06-23-17: Build that Cardio

Skill:
1.  6:00 EMOM
     6/4 Cal Row
2.  200m Sprint, Rest 1:00 x 3

WOD:
15:00 AMRAP
30 Situps
30 DU / 90 Singles
10 TTB
10 Burpees

06-22-17: Snatching and Deadlifts…Did you Fran?

Skill:
14:00 Alt EMOM
10/8 Cal Row
3 Touch & Go Snatch @ 60% 1RM

WOD:
A.  10-8-6-4-2
     Deadlifts  265/185
     HSPU

OR

B.  20-15-10-5
     Deadlifts  185/125
     200m Run
     10/8 Cal Row

06-21-17: Fran

Skill:
Thruster
5@45%
4@55/65/75%
2@85%
1@95%
2-3 Attempts at 1RM +

WOD:
Fran
21-15-9
Thrusters  95/65
Pullups

06-20-17: Bench Day!

WOD:
10 RNFT
5 Close Grip Bench Press
8 Russian KB Swings  70/53
10 Flutterkicks (2ct)
16 Plate Side Taps  45/25

Post WOD:
1:30 Max Bupees to Plate

06-19-17: 5 Rounds and a Run

Skill:
Hang Clean to Push Jerk
5@50%
4@60%
3@70%
2@80%
1@85%
3 Attempts to Establish 1RM Hang Clean

WOD 1: 
5 Rounds for Time
4 DL @ 75% 1RM Hang Clean
2 Power Cleans
1 Push Jerk
7 HSPU (Strict)

Rest 3-5 Minutes Then

WOD 2:  
800m Run/1000m Row for Time

06-16-17: Another Equalizer

Skill:
Strict Press
8@45%
5@55, 65, 75, 80%

WOD:
Equalizer 2
1000m Row
800m Run
10 Cleans  95/65
10 Bar Over Burpees
8 Cleans  135/85
8 Bar Over Burpees
6 Cleans  185/105
6 Bar Over Burpees
4 Cleans  225/125
4 Bar Over Burpees
2 Cleans  275/135
2 Bar Over Burpees

06-15-17: Ladder Time

Skill:
Deadlifts
8@45%
5@55/65/75%
Pick a next heavy 5rm if you feel good and form is perfect.

WOD:
12:00 Ladder
2-4-6-8-10-12….
HSPU
TTB
Wallballs  20/14