3/7/2013 14 min Amrap…and…Burpee Technique

Skill  

Snatch Grip Hang-Pull-Shrug  5X4  75/55

WOD

14 minute Amrap

7 Pushups (Perfect Form-Hr)

14 Mountain Climbers (2ct)

7 Airsquats (Perfect Form)

Core

Burpee techniques

3/6/2013 1 REP MAX DEADLIFT

WOD

DEADLIFTS

5x5x4x4x3x3x1x1x1x1x1x1x1x1….

Conditioning

50-40-30-20-10

Double Unders/3x Singles

Flutterkicks (2ct)

Gritter…….Weight……PR

Jacob………455………50

White………455………5

Mike K………405

Todd…………405

Van…………..400…….15

Charlie………385…….20

Hal……………365…….A TON!!!

Shawn……….365……50

Mike E………..365

Cole…………..365

Brandon……..355…..120

Justin…………345

Craig………….335

Cliff……………295……10

JB……………..275

Lane………….275

Jason………..265

Jon…………..265…….10….CrossFit 9

SiXone………260…….LOTS!!!!

Richard……..255…….A TON!!!

Jean M………255…….LOTS!!!

Kelly O………250…….60

Taylor……….240

Chase………..235

Kristy………..215…….20

Alix…………..205

Miranda L…..205

Carole……….185

Melody………185…….50

Cameron……175…….40

Debbie……….175

K-Rev………..170

Sandy………..170

Jill…………….165

Bre……………165…….5

Alexa…………155

Shelby……….155

Laura E………150

Joanna………145

Royer…………135

Hannah G……135

Nancy………..135…….70….BOOM!!!!

Emmy………..125

SO MANY PR’s…..If I missed yours please let me know!

3/5/2013 Tire GHD’s…TABATA HELL

SKILL

25 Tire GHD Situps

WOD

TABATA HELL

20 secs of work 10 secs of rest.

8 intervals of 3 excercises.  With 1 min rest in between to
rotate.

Perfrom all 8 intervals at the station before rotating.  Reps are
totaled.

Station 1…Row for calories

Station 2…Wall Ball 20/14 @10′/8′

Station 3…Push Press 75/55

COMPARE TO https://www.crossfitgrit.com/?p=2190

CORE

100 Flutter

100 Scissors

Gritter…..Cal…..WB…..PP…..Total

MikeK……80…..80…..100….260

Hal……….78…..80…..82……240

Todd……..77…..81…..70…..228

Charlie…..67…..80…..80…..227

Kelly O…..52…..82…..85…..224

Shawn……74…..71…..72…..217

Cole……….84…..61…..80…..215

Van………..96…..80…..65…..214

George……68…..62…..81…..211

Barrett……66…..79…..64…..209

Jacob……..65…..55…..85…..205

Jake……….90…..54…..56…..200

Kat…………53…..81…..65…..199

Kathy……..59…..80…..56…..195

Jon…………67…..72…..48…..187…..CrossFit 9

Cliff………..61…..59…..65…..185

Carole…….52…..72…..61…..185

Jeff………..62…..46…..77…..185

Craig………67…..66…..48…..181

Buddy……..62…..53…..65…..180

Clayton……67…..52…..60…..179

Jason………76…..60…..42…..178

Hannah R…43…..65…..70…..178

Brandon…..70…..56…..47…..173

Taylor……..58…..70…..45…..173

Bryce………44…..78…..47…..169

Emmy……..52…..80.AB.35…..167

Bryan………62…..57…..48…..167

Alix…………48…..60…..57…..165

Seth………..61…..57…..47…..165

Ewell……….57…..58…..47…..163

Jill…………..38…..81.AB.41….160

Richard…….55…..53…..48…..156

Melody……..52…..53…..47…..152

Katie………..40…..71…..38…..149

Lane…………63…..44…..42…..149

Sarah……….47…..50…..52…..149

JB…………….62…..38…..46…..146

K-Rev………..46…..55…..43…..144

Hannah G…..46…..54…..42…..142

Brantley…….46…..51…..44…..141

Bre……………41…..66…..33…..140

Mandy……….41…..41…..47…..129

Nancy………..38…..57…..30…..125

Bo……………..48…..35…..32…..115

Krista…………46…..35…..30…..111

Anna…………36…..34…..35.so..105

Debbie.10#-31…..40..30#-30…101

Shelby……….36…..37…..22……95

3/4/2013 Ab Week Begins!!! GHD/Pistols/BJs/Tires

Skill  50 Darts

WOD

5 Rounds for time

30 Abmats (X-Grit 10 GHD)

20 Airsquats (10 Pistols, alternating legs)

10 Boxjumps 24/20

2 Tire Flips 400/150

(Girls 1 @ 400#)

**Do NOT Attempt X-Grit unless you have done 250 GHDs before**

X-GRIT

Todd………..9:09

Cole…………9:35

Kat…………..9:45

Nat…………..10:35

WOD

Van………….9:58

Amber………11:06

Kathy M……11:22

Robin……….11:28

Barrett……..11:40

Melody……..11:51

Alix………….11:54

Katie………..12:04

Chase……….12:10

Jake…………12:13

George……..12:15

Haley……….12:20

Mandy………12:35

Bryce……….12:40

Bryan……….12:44

Kristy……….12:50

HannahG…..12:55

Taylor………13:22

JB……………13:30

Jan………….13:31

Lane………..13:50

Sarah………13:52

Shelby…….14:00

David………14:01

SiXone…….14:04

Britni………14:07

Hannah R…14:19

Jessica…….14:32

Seth……….14:35

Buddy……..14:43

Jacob………14:52

Cameron….15:10

Craig……….15:20

Jason………15:31

Nancy……..15:48

Jenn……….15:50

Carole…….16:21

Bo………….16:50

Clayton…..17:08

Miranda L..17:10

Jeff B……..17:59

Sean………19:20

Joe L………27:59

2/28/2013 15 min Amrap of 5s

WOD 15 min Amrap

5 Deadlifts 135/95

5 Floor Press

5 Floor Wipers (2ct)

5 Dough Rollers

CORE

50 Split leg Plate touch

50 Feet together Plate touch

RX

Shawn…..11+19

Todd……..11+10

White…….10+15

Carole……10

Joe F……..8+8

George…..8+5

Jeff B…….7+12

115

Seth……..8

Marcos….9+5

Richard…7+15

95

Bryan……11+10

Cliff………9+14

Ewell…….9+10

Lane……..9+5

Chuck……6+10

Chef………6+10

75

Bryce……9+16

Kat……….9+7

Robin……8+6

SiXone…..8

Alix……….7+17

65

Mandy…..11+2

Celeste….11

Anne…….10

Taylor……9+12

Laura…….8+2

K-Rev…….8+1

55

Chase……8+19

Joanna…..8+11

Sarah…….8+5

50

Miranda…9+5

Anna……..7+12

Sophie…..7+5

2/27/2013 Let’s Run Dumbells

WOD  24 mins of 3 min EMOM

Every 3 min perfom

400m Sprint

6 DB Push Press (Use the Weight you topped out at Yesterday)

If you fail at the Above Switch to:

200m Sprint

6 DB Push Press

CORE

50 Bar hang Knee Lifts (20/14 Medbal held by feet)

2/26/13 Pull/Push

Strength / Skill Work

3 reps each weight starting at 20/10 up to 60

Record 3 rep max STRICT dumbell press

WOD I

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pullups

Pushups (HR)

If Banded, Use LIGHTEST Band Possible

CORE

4 Evolutions Tabata Plank

Front, Side, 6 inches, Side

WOD I – 10-1 Pull / Push

RX

Shawn…………………..3:25

Todd……………………..3:50

Charlie………………….3:52

Van……………………….3:59

Mike K…………………..4:28

Celeste………………….4:31

Jeanmarie……………..4:37

Cliff………………………4:51

Steve……………………5:22

Joe……………………….5:28

David…………………….6:01

Josh White…………….6:20

Anne……………………..6:20

Robin…………………….6:33

Kelly O………………….6:46

Ewell…………………….7:53

Craig…………………….8:04

Hannah R………………8:08

Bryan……………………8:42

Jason H…………………8:43

Scaled

Hannah G (green)…..5:20

Chase (blue)………….5:38

Bryce (blue)…………..6:06

Richard (blue)………..6:47

Alix (green)……………6:53

Jake (red)……………..7:02

Royer (blue+red)…..7:11

Sandy (green)……….7:17

Jeff (blue)……………..7:34

Kathy (blue)…………..7:25

Nancy (blue)………….7:51

Krista (jumping)…….8:02

Brandon (blue)………8:05

K-Rev (red)……………9:14 

Sean (blue+red)…….9:58

Carole (red)…………..10:10

Bo (blue)……………….10:45

Emmy (blue)………….11:30

2/25/2013 Rachel’s B-Day “Butt Work”

Skill Snatch Balance Work

WOD “Butt Work”

10 Rounds of

5 Goblet Squats X-70/53 RX 53/44

5 KB Lunges-Out and Back

10 Jumping Lunges

CORE 100 Abmat Situps

X Grit 

Mike K (70)………..7:58

Charlie (70) ………8:14

Van (70)……………8:35

Kelly O (53) ………9:23

Todd (70) …………9:33

David (70) ………..9:35

Mike E (70) ……….9:52

Kathy M (53) …….9:52

Kat (53)…………….11:16

Cathy McC (53)….11:16

Celeste (53) ……..11:18

Joe (70) ……………11:43

Jeanmarie (53)……..11:52

Jeff (70) …………..15:09

Clayton (70) ……..15:45

53#

Tim…………………..9:34

Seth………………..10:12

Ewell………………..10:15

Richard…………….10:37

Bryan……………….10:59

Craig ……………….11:50

Jake…………………12:20

Sean ……………….12:33

Lane ……………….12:47

JB……………………14:10

Brantley…………..14:58

Brandon……………15:16

44#

Amber………………10:01

Kristy……………….11:13

Anne………………..10:17

Katie…………………10:47

Alix…………………..10:59

Mandy………………11:07

Bryce……………….11:28

Taylor………………11:38

SixOne……………..11:42

Hannah G…………12:00

35#

Bre………………….7:20

Kelley Royer……..8:45

Alexa……………….8:50

Jason R…………….9:42

Sandy………………10:20

Chase……………..10:35

K-Rev………………10:56

Miranda L…………11:45

Misty……………….11:38

Britni……………….12:08

Phil…………………14:48 – 7 Rounds

26#

Emmy……………..9:33

Nancy……………..10:15

Krista……………..11:17

Lisa ……………….11:42

Laura……………..12:00

Rachel……………12:02

Debbie…………..12:20

Haley…………….12:24

Liz…………………13:08

Tina……………….13:20

Miranda C ……..13:25

Bo (35/26)……..13:36

Chuck…………….14:14

Anna……………..16:06

Jill……………….15:11 – 7 Rounds

2/21/2013 Let’s try Heavy and Russian

Skill Strict Press

20 Total Reps 95/75/55

WOD 5 Rounds for time

5 Sumo Deadlifts 70/53 (X-3 POOD/2 POOD)

10 KB Swings (Russian-Flat Back, Proud Chest, KB above eyes)

20 Scissor Kicks (2ct)

200m Run (Yea its cold, run fast)

X-GRIT

Todd……….9:35

Mike K…….11:48

White……..12:06

Jacob………13:16

70

Charlie…….8:55

Van…………8:55

Cole….AB…9:18

Joe F……….9:27

George…….9:48

Jason………10:30

Bryan………10:58

Tyler……….11:32

Buddy……..13:43

Jeff B………14:20

53

Kelly O’……9:56

Ewell……….10:18

Joe B……….10:43

Celeste…….10:48

Cliff…………10:51

Lane………..11:04

Hannah G…11:18

Robin………11:38

Sean……….12:01

Richard……12:11

Brantley…..12:18

Sixone……..12:49

Carole……..12:56

44

Mandy………11:27

Katie………..11:37

Bryce………..11:38

Royer……….11:46

Taylor……….11:48

Sandy……….12:08

35

Alexa………..10:49

Miranda L…..12:25

Britni………..12:38

Nancy……….12:38

Lisa………….12:45

Tina………….12:47

Xenia………..18:00

Phil…………..18:10

26

Haley…………11:33

Rachel………..14:30

2/20/2013 Lots-a-Squats

“Lots-a-Squats”

WOD I

6 minutes of 1 min on 30 seconds off Airsquats 

5 seconds up position-5 seconds down position

*Stay in it for as long as you can, rest, get back in it*

WOD II

5 Rounds of

10 Front squats (Perfect Form and Depth) 95/65

5  Pushups (Perfect Plank HR)

10 Seconds of Plank hold

CORE

50 Medball SideTaps (30/20/14 2 ct)