11-15-17: Big Fat EMOM

WOD:
Alternating EMOM x 8 Rounds (32 Min)
3 DL @ 70%
6 Bar OVer Burpees
20 DU / 50 Singles
9 TTB

Posted on Nov 15, 2017 in GRIT by Comments Off on 11-15-17: Big Fat EMOM

11-14-17: Nancy

Skill:
Push Press
8@30/40/50%
5@60/70%

WOD:
Nancy
5 RFT
400m Run
15 OHS  95/65

Posted on Nov 14, 2017 in GRIT by Comments Off on 11-14-17: Nancy

11-13-17: Cindy

Skill:
Backsquats
8@40%
5@50/60/70%
3@75%

WOD:
Cindy
20 Min AMRAP
5 Pullups
10 Push Ups
15 Airsquats
*Proper Movements are the ONLY Option!

Posted on Nov 12, 2017 in GRIT by Comments Off on 11-13-17: Cindy

11-10-17: FRI-yay!

Skill:
E2MO2M
30 DU / 60 Singles
3 TNG Power Cleans
x 6 Rounds

WOD:
“Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips

Posted on Nov 12, 2017 in GRIT by Comments Off on 11-10-17: FRI-yay!

11-09-17: NFT Thursday

WOD:
Not for Time but Git “Er Done!
5 Rounds
500m Row
15 CG Bench Press  155/85
15 Toes to Bar

Posted on Nov 9, 2017 in GRIT by Comments Off on 11-09-17: NFT Thursday

11-08-17: 16 AMRAP

Skill:
Strict Press
10@30/40%
8@50/60%
6@70%

WOD:
16 AMRAP
30 Airsquats
200m Run
20 Box Jumps / Step Ups
400m Run
10 Burpee Box Jump Overs

Posted on Nov 8, 2017 in GRIT by Comments Off on 11-08-17: 16 AMRAP

11-07-17: Deadlift Test

WOD:
1 RM Dead Lift

Posted on Nov 7, 2017 in GRIT by Comments Off on 11-07-17: Deadlift Test

11-06-17: Helen

Posted on Nov 7, 2017 in GRIT by Comments Off on 11-06-17: Helen

11-03-17: 12 AMRAP Ladder

WOD:
12 Min AMRAP Ladder
2-4-6-8-10-12…
Push Press  135/85
Pull Ups
Front Squats

Posted on Nov 6, 2017 in GRIT by Comments Off on 11-03-17: 12 AMRAP Ladder

11-01-17: Candy Land

Skill:
Power Clean & Jerk
5@50%
4@60%
3@70%

WOD:
Candy Land
20 AMRAP
2-4-6-8-10…
Power Clean & Jerk @80% 1RM
Bar Over Burpees
HSPU / 2x HR Push Up
200 m Run
Cal Row

Posted on Nov 1, 2017 in GRIT by Comments Off on 11-01-17: Candy Land