2/23/2015 Pullup and Thrusters?…CORE

Posted on Feb 22, 2015 in GRIT by crossfitgrit Comments Off on 2/23/2015 Pullup and Thrusters?…CORE

Fitness

A. 4 rounds for time

15 Pullups

15 Thrusters 65/45

400m Run/Row…Pick which you want to start with and alternate each round

B. 3 rounds of

25 Abmat Situps/12 GHD

15 Good Mornings 65/45/15 Hip Extensions

10 Squat Thrusts (Burpee without going to floor or jump clap)

Competition

A. 5 rounds of

15 Pullups

20 Thrusters 65/45

200m Row

rest 6 mins or 6x Total Rd Time

B.  Squat Snatch Cluster

1.1.1.1.1 x 3 sets,  get heavy

C. OHS

Build to a heavy single no failing

D. 10 AMRAP

5 Box Jumps 24/20

5 Wallballs 20-10/14-9

Fitness

Gritter

Hal              RX 13:09

Van             RX 13:19

Steven        RX 14:32

Scott           RX 14:49

Colt             RX 17:10

Seth           RX 17:18

Bill              RX 17:43

Ryan           RX 18:01

Lori             RX 18:35

Celeste        RX 19:38

Anne           RX 19:48

Jacob           RX 21:38

Betty           65 22:43

Brantley      RX 23:24

Dan             RX 25:49

Mandy     35       16:30

Melissa    45/ ?? 16:45

Katy        35       17:00

Jay          45       17:39

Hannah   35       17:42

KRev       35       18:24

Corey      65       19:00

Ewell       45       19:13

Joshua    45/r+r 19:15

Marcos    65/row 19:16

Alyse      45/row 20:13

Bryce      35/r+r 20:18

Stephen     65    20:37

Phil         45      21:25

Geer        45      23:15

Blake      45/run 23:20

Lane         45/?  24:37

Richard F  45/?   25:49

Betsy           35   26:18

Robin       45/r+r 26:40 

Dara                √

Joe                   w/u

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