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crossfitgrit

Wed WOD 9/1/2010

W/U 3 rounds of 5 pullups, 5 Abmats, 5 Good Mornings(45#)
PVC Progression
Stretch
Wild Ropes

Skill 1 minute of Jumping Squats
45lb bar AMRAP

WOD 4 Rounds for time

Block Run (400m)
10 Knees to Elbows
8 DB Thrusters 40/25
2 Tire Flips 400lb/150lb
30 Jumprope

Andrew—-Rx+/45db—-17:21
Brandon—Rx———–16:21
Steve—–Rx———–15:25
Mike——35—-2 rds+–17:00
Charlie—-Rx—-1 rd—- 7:00

That was Insane……Big tire flips!!! Great jobs Guys!!

Tuesday WOD 8/31/2010

W/U 100 Jumprope, 20,10,5 of 12″ wall jump touches, KB swings, Dumpster run

Skill Deadlift

WOD 6 Rounds for time of
10 OHW Lunges 40/25/10db
6 Box Jumps 30″/24″
3 Deadlift 225#/185#/120#

Josh—–Rx+50db——–11:05
Sarge—-Rx————–10:08
Steve—-40/24″-20″/185–9:51
Brandon–35/30/185——-12:15
Wesley—40/30/185——8:51
Charlie—-30/30/185——13:15
Mike——35/20(step)120–10:29
Vicky—–20/12/120——-10:29
Brooke—-15/12/50——–10:20
Judy——10/12/50——–13:11

What a group this moning!! It was so nice and cool out, fall is coming!


Monday is for Winners 8/30/2010

W/U 1 minute of Overhead Slosh Pipe then 3 rounds of

10 Knees to Elbows

15 Pushups (handlift)

30 Jumprope

PVC Progrssion

Skill Sumo Deadlift Highpull

WOD 4 rounds for time of

10 DB Snatch Right Arm 40/25/10

10 DB Snatch Left Arm

25 Jumping Pullups

Dumpster Run (200yards)

Sarge———Rx——13:00

Stink-A——-40/35–13:25

Brian K——–35—–13:19

Wesley——–25—–12:28

“Dirty” Don—15——13:19

Sally”Filet”Mignone-10-14:00

Derrick——15/10—-12:00—2 rounds+Pukie

Mike”StickMan”-10—-21:00–Double Pukie!!!

Great Class with visitors and newbies. Thanks Sally and Don for coming. Thanks Derrick for giving it your all, and special thanks to “Stickman” Mike for not Puking in the BOX!!!

Thurs Morn WOD 8/26/2010

W/U 3 rounds of 10 Airsquats, 10 Abmat, 30 Jumprope, PVC, Stretch

WOD “The Bear Complex”

5 rounds of 7 Evolutions

1 Evolution is:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Once you begin an Evolution the bar cannot rest on the ground or 3 Burpee Penalty. Increase weight after each successful round. No time component, just get it done!

Team and weight finished with:

Josh and Shaun———-125lb

Brandon and Steve——105lb

Charlie and Mike———-80lb

Vicky———————–50lb

Huge work by everyone!

Yea……love for the BEAR!

Wed WOD 8/25/2010

W/U PVC Progressions, 30 Jumping Jacks, 20 Ring rows, 40 Mountain Climbers, Stretch

Skill 20 Handstand Pushups

WOD 3 rounds for time

Double Dumpster Run (200yards)

20 Air Squats

20 Abmat V-situps

10 Box Jumps 24″

Todd——8:34

Shawn—-8:38

Wesley—8:58

Brandon–10:28

Brian K—-10:34

Steve—–10:53

Vicky——13:55

The Box is shaping up! Thanks Shawn for pushing me! 2 Great classes this morning!

Tuesday WOD “DEADPUSH” 8/24/2010

W/U 16 Horizontal Jumping Burpees, Jumprope, 2 minutes of 30 sec wall squat holds, 2 minutes of bottom squat hold, stretch

Skill Max Press 1x1x1x1x1x1x1

WOD “Deadpress”

10 rounds of

15 Deadlift 135/80

15 Pushups (handlift)

Time cap of 18 minutes

Shawn—–Rx—-16:39

Jersey—–Rx—-8 rounds

Andrew—-Rx—-7 rounds +6PU

Brandon—Rx—-7 rounds +5DL

Steve——Rx—-3 rounds, tons of pushups!!!!

Wesley—-80lbs–14:35

Mike——–80lbs–5 rounds

Sarah——50lbs–5 rounds

Big workout this morning, especially after “FRAN” yesturday! Time to get a mop bucket!

Saturday Grit Beach WOD 8/21/2010

W/U stretch, jog

TEAM WOD……

100 yard Sled Drag(70lb)

50yard Swim

200 KBs Swings(50lb)

100 yard Sled Drag

50yard Swim

200 Burpees

Sled Drag

50yard Swim…Time!

As a team of 4…..start with a 100yard sled drag for each member, once complete then 50yard team swim. As the last member of the team comes out of water complete 200 KB swimgs, one person works at a time. Once Kb Swings are complete each member does sled drag again, then team swim. Upon completing team swim complete 200 Burpees. End with another sled drag for each person and a team swim!

Team 1

Josh

Shawn

Brandon

CJ—-Charleston Firefighter

Team 2

Todd

Jersey

Steve

Tim—-from Atlanta

Team 2 came in first with a time of 28:15. Team 1 was right on our tail with 28:50.

Great day at the Beach! So fun….Burpees in the surf rock! I know we turned some heads and showed some people how CrossFit Grit plays at the beach.

Friday Morn WOD 8/20/10

W/U 50 Jumprope, 20 airsquats, PVC, 30secs Overhead Sloshpipe

Skill Power Clean 5x5x5x5

WOD 4 rounds for time of
15 DB Push Press 50/25
15 Handlift Pushups
5 Pullups

Josh——Rx—–7:33
Shawn–120bar—8:30
Andrew—80bar–8:15
Brandon—45/35–11:10
Steve—–50/35–12:50
Tim——-45/35—13:08
Mike——25——6:00 3 rnds+
T——–20——-8:30 3 rnds+

Sweet morning…tons of sweat, I need a mop for the Box now! Everyone stayed as heavy as possible the whole time!

Thursday Morning WOD “TRANNY”

W/U 50 Jumprope, 25 Jumping Jacks, 20 Slow down-jump up air squats, Stretch

Skill Rope Climb Progression

WOD “TRANNY”

5 rounds for time of

10 Kettlebell Swings 50/25

15 V-situps

20 Airsquats

“Catch that Tranny” Sprint

6:15am Class

Shawn—Rx—–8:40

Brant—-Rx—–8:51

Wesley–Rx—–9:30

Jersey—Rx—–9:57

Steve—-Rx—–10:30

Conner–Rx—–12:04

Brandon-45#—9:57

Tim——-40#—11:04

Nicole—-10#—12:08

Mike——15#—6:53–3rounds

9:30am Class…Yea thats right people…the first 9:30am class!!!

Todd—-Rx—–7:40

Trey—-Rx——9:59

What a great morning, not only a full 6:15am class with a drop-in…Tim from Atlanta, but a 9:30am class with another drop-in…Trey from CrossFit “The Garage” in Atlanta. Thank guys and girls for helping me break in the “TRANNY”.

Spent the rest of the day painting the baseboards and pullup station “Cannonball” Black….It look sweet. Thanks Shawn for helping with that.

Tuesday Grit WOD 8/17/2010

W/U 100 Jumprope, 30 Abmat situps, 1min Plank hold, Stretch

Skill/Strength Deadlift 10,8,6,4,2 Start medium and add weight after each

Josh——-275

Andrew—170

Brandon–170

Steve—–155

Vicky——100

Travis—–100

WOD 5 rounds for time of

25 Jumping Pullups

10 1 Arm Snatches (each arm)

Andrew—–50/30—–10:59

Josh———50———11:07

Steve——-35———-11:38

Brandon—-35/30——12:11

Vicky——–20———-13:03

Travis——30/15——-14:40

Great Work!! Everyone pushed really hard. Josh, huge weight. Sterve, you rock. Travis, you pushed through the pain. Andrew, way to try and stick it our with 50’s as long as possible. Brandon, you are coming on strong. Vicky, steady work non stop!!