6/2/2014 New Schedule…ROW/Slamballs…NEW COMPETITON Program news

Posted on Jun 1, 2014 in GRIT by crossfitgrit 0 Comments

Today is our first day of NEW Schedule:

Monday/Wed/Friday 9:30-10:30 CrossFit Teens

Monday/Wed/Friday 10:30-11:30 CrossFit Softball Program

Tuesday/Thursday 9:30-10:30 CrossFit Kids

There are a Few Spots left in each so tell your friends.

Fitness

A. Power Snatch 5 reps x 5 sets rest 1 min 95/65

B. 1000m Row

30-20-10

Slam Balls 30/20

Pushups

Flutterkicks (2ct)

500m Row

 

Competiton

***These WODs are Far more than a 60min Block can handle, feel free to come back to later classes or finish up the next Day what you are missing.  The WOD schedule will start to Follow my Fire schedule, 2 ON-1 OFF.  that means if you are SERIOUS about Competition start keeping track of your work load.  There will be some Sundays I will be WODDING and I will put the word out for others following COMPETITON***

A.  Quick 1 RM Power Snatch

B.  High Hang+Snatch Balance 10EMOM

95/65 or 50% 1 RM PS

C. Quick 1 RM Squat Clean and Split Jerk

D. Squat Clean and Split Jerk 1 @ 75% 1 RM x 6 Sets 1:30 rest

E. Airdyne or Row 

15 sets of 1:30 @ 60 sec 75% then 30 sec 50%

Fitness

Gritter               Time

Sydney               9:45(500/15-10-5/250)

Hal      40          11:26

Greg                  11:34

Steven G.    30  11:41

Van    30           12:20

Scott                 12:25

Kelly OH  20      12:40

Charlie S.  40    12:50

Erin                   12:58

Giery    30         13:46

Shawn    40       14:04

Cole                   14:05

Bill     30            14:25

Marcos               14:50

Laura                 14:55

Burton               15:00

Ewell       30      15:11

Mandy  20         15:35

Eleonor   20       15:47

Jessica               16:00

Bryan   30         16:05

Miranda L.  20   16:08

Melissa   20       16:10

Anne   20          16:14

Jacob   40          16:48

Craig                  17:45

Katie                  18:06

Haley                 18:07

Rod   30             18:35

Rachel                18:40

Mitchell              19:26

Chase  20          19:59

Cameron  20      21:28

Betsy                 24:18

Comp

Gritter          A         C

Clayton        175     265

Jake             165     225

Kat              100     125

Charlie         155     205

Carole          90      120

Melody         75      95

Nat             155     185

Buddy         145     185