7/11/2014 “The HBIC”

Posted on Jul 11, 2014 in GRIT by crossfitgrit 0 Comments

Happy Birthday Anne!!!  You ROCK!

“The HBIC”

5 rounds of

4 CTB Pullups

5 Airsquats

REST 1 MIN

5 rounds of

4 Bar Pushups

3 Hang Cleans

2 Front Squats

1 Thruster

REST 1 MIN

REPEAT Pullup-Airsquats

REST 1 MIN

REPEAT Barbell WOD

CORE

HOLLOW ROCK from COMP

Competition

A1. CGBP @ 22X1, 4-4-2-2-2, 1:30 min

A2. Weighted Ring Rows @ 22X0, 4-6 tough reps x 5 sets, 1:30 min 

B1. Push Press @ 30X0, 4-6 reps x 5 sets, 1:30 min – fast off rack, control eccentric

B2. Toes to Bar, 12 reps x 5 sets, 1 min

C. Hollow Rocks, 10 sec movement x 10 sets, 20 sec rest

Fitness

Gritter

Coby         135   12:09

Cooper      105   13:02

Bobby        150   13:34

Kelly OH     95    14:14

Aaron        115   14:19

Seth          115   14:30

Steve S.    115    14:35

Clayton     150    14:44

Bre             65     15:05

Faulkner    115    15:28

Laura         85     16:28

Kara           85     16:30

Ewell          95     16:45

Robin         95      17:18

HBIC          85      17:20

Bryan        95       18:46

Carole       105     20:50

Eleanor       75     14:22

Marcos      105     14:28

David         115     15:12

Jenny          85      15:35

Haley          65      16:10

Kathy          55      16:22

Caroline      55       17:00

Jeff              95      18:03

Josh            95       18:30

Tyler            95       19:20

Sydney        45       17:07

Krista          45       20:17

John(1st WOD) 5#  19:09

Comp

Gritter

Van

Jake

Charlie

Hal

Steven G.

Mike K.

Buddy