07-06-17: Run….It’s Not Fran!

Skill:
Strict Press
8@45%
5@55/65%
3@75/85%
1@95%
1@100%
1@101%+

WOD:
Not Fran
5-10-15-20-25….
Thrusters  95/65
Pull Ups
200m Run

07-05-17: Wednesday EMOM

Skill:
Squat Clean
5@50/55%
4@60/65%
3@70/75%

WOD:
5 Round Alternating EMOM
I.        5 Deadlifts + 5 Bar Over Burpees
II.       3 Power Cleans
III.      25 Double Unders/75 Singles

07-03-17: Bench Monday!

WOD:
5 Rounds for Load
5 CG Bench Press (@ Heavy 7 from Last Week = 5/10#)
13 GHD / 20 Medball Abmat Sit Ups
5 Power Cleans with 2 Second Pause @ Catch  (135/85)
10 Calorie Row Sprint

06-30-17: Caroline is 10!!

Skill:
15:00 to Find Max Height Box Jump

WOD:
For Time:
10-1
Deadlift  225/135
Bar Over Burpees
Toes to Bar
20 DU / 60 Singles

06-29-17: Row, Swing, Lunge…Repeat

Skill:
12:00 to Get Heavy
3 Position Clean
High Hang Clean + Top of Knee Hang Clean + Power Clean

WOD:
5 Round Alternating EMOM
10/8 Cal Row
8 Russian KB Swings
25′ Walking Lunge Holding KB

Rest 5:00

Run 800m for Time

06-28-17: Can You Handle 7 Years of GRIT?!

Happy Anniversary, CrossFit Grit!  
Bringing You the Best in Fitness for SEVEN Years Now!!!!

WOD:
7 Rounds (35:00 Cap)
7 CG Bench Press @50-75% BW
7 HSPU / 10 HR Push Ups
7 GHD / 10 Situps
200m Run

06-27-17: Iron Lung

Skill:
Push Press
5@40/50/60/70%
2@80/85%

WOD: For Time
Buy In – 1500m Row
3 Rounds:
25 Wallballs
10 TTB

06-26-17: 5 Rounds

Skill:
Backsquats
8@45%
5@55/65%
3@75/85%

WOD:
5 Rounds for Time
6 Deadlifts   275/195
3 BMU / 5 Pullups
6 Bar Over Burpees
Rest Exactly 1:00

06-23-17: Build that Cardio

Skill:
1.  6:00 EMOM
     6/4 Cal Row
2.  200m Sprint, Rest 1:00 x 3

WOD:
15:00 AMRAP
30 Situps
30 DU / 90 Singles
10 TTB
10 Burpees

06-22-17: Snatching and Deadlifts…Did you Fran?

Skill:
14:00 Alt EMOM
10/8 Cal Row
3 Touch & Go Snatch @ 60% 1RM

WOD:
A.  10-8-6-4-2
     Deadlifts  265/185
     HSPU

OR

B.  20-15-10-5
     Deadlifts  185/125
     200m Run
     10/8 Cal Row