8/13/2014 Row Intervals/Slamballs-PushPress-Plank

Posted on Aug 12, 2014 in GRIT by crossfitgrit Comments Off on 8/13/2014 Row Intervals/Slamballs-PushPress-Plank

Fitness

A. Rowing Intervals

1000m Row @ Max Effort w/ 15 sec rest every 200m for total time.

B. 5 RFT

20 Slamballs 40/30/25

10 Push Press 95/65

4 Bar Over Burpees (Lateral)

30 seconds Plank (Any)

Competition

A. Kipping Handstand Pushups Build to a MAX depth at 5 Reps

B.  Medball Clean 100/50

1 rep + 20 High Knees every 30 secs for 5 min

C. 3 Sets @ 85-90% High Effort

750 m Row

12 Alt DB Snatches 65/50/35 (Go Heavy)

16 Pushups

20 Walking Lunges

Rest 5 min

***Mix and Match work order per set***

Fitness

Gritter                Time

Scott  40/95       13:50

Kelly OH 30/65   13:55

Jacob   40/95     14:55

Faulkner 40/95  15:36

Bill   40/95          15:47

Dave  40/95       17:50

Brantley  40/95  19:23

Jessica  25/65    13:15

Erin G. 15/15      13:35

Jenny   25/65     13:55

Aaron  30/95      14:26

Gary     25/65     15:10

Celeste 25/65    15:28

Krista R. 15/15   15:30

Caroline  15/55  15:35

Laura  15/65      15:45

Howard S. 20/75 16:00

Kathy   20/65     16:30

Hannah  20/55   16:47  

Seth    30/95      16:54

Garret  30/95     16:59

Anne   20/65      17:00

Sophie  15/45    17:40

Tyler   25/95       17:41

Mandy  25/55     17:56

Hollie   25/55      18:06

John   20/35       18:50

Melissa  25/55    20:10

Rebecca  20/65   20:36

Lane    25/95      22:55

Cameron 25/35  23:26

Buddy 30/95       23:44

Carew  25/95     27:49

Dara   15/15        4rds

Comp 

Gritter

Eleanor

Jake

Carole

Todd  7 1/4, 8(4)√  23:59

Mike K.  7 1/4, 8(4)√ 24:01

Hal

Steven G.

Van

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