About the Author

crossfitgrit

7/4/2012 4th of JULY!!!

Happy 4th!

As a team of 3 complete for time.

100 Deadlifts 95/65

200m Run with Barbell and 2 400# Tire Flips

75 Front Squats

200 m Run with 2 Tire Flips

50 Push Press

200m Run with 2 Tire Flips

100 Burpees

200m Prowler 200/150

RULES—Once the Deadlifts start the barbell CANNOT REST on the GROUND until AFTER the Burpees are completed.  Run with the barbell, pass off the barbell to each member for reps, NEVER SET THE BARBELL DOWN.

Once the Burpees are completed set the barbell down and with 2 pulling and 1 pushing move the Prowler down to the 100m and Back…TIME

7/3/2012 CrossFit “HOPE” for Little Charlie

We will be running the “HOPE” WOD in Honor of a Grit Family member Little Charlie, Charlie and Bre Young’s Daughter.  She will be having heart surgery Tuesday.  We will put all other worries out of our minds and lay it on the line for this Little Gritter.  We love you Charlie, God Bless.

 

“Hope”

Three rounds of 1 min each:
Burpees
75/55 pound Power snatch
Box jump, 24″/20″
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

7/2/2012 “Mike G” MONDAY

So this week is SPECIAL.  We will be doing some of the CrossFit Atlanta “Beat the Team” WODs, “HOPE for lil Charlie” who is having surgury Tuesday, 4th of July WOD, and then finishing off the end of the week with some EPIC.  We have had alot of visiting CrossFitters so far this summer and MANY more have already contacted me about coming, Thank You all for being yourselves…True Gritters…making them feel so welcome!  The comments I have recieved have made me SO PROUD!!

 

BB
5×3 Snatch from blocks. Start @ 50% 1rm and go UP!
Strength
5×3 1 1/4Front Squats @ 75% 1rm—Full Squat, come up 1/4 or above parralel, back down to hip crease below knee, then back up for 1 rep.
WOD “Mike G”
4 rounds of
9 KBS 53/35 (3pood for X-Grit to 7 foot mark)
6 HSPU Abmat (4 inch deficit X-Grit)


Core
100Bicycles (2ct)

 

6/31/2012 Titin WOD then TEAM FIGHT GONE BAD

Titin WOD

1000m Row

20 HSPU

3 Rope Climbs

750m Row

15 HSPU

3 Rope Climbs

500m Row

10 HSPU

3 Rope Climbs

8:30am WOD

TEAM FIGHT GONE BAD 5 Rounds

As a team of 3, 4, or 5(We did some with 5 and it was TOO MUCH REST…stick with 3 or 4)

Complets 5 Rounds of Fight Gone Bad with NO REST MINUTE!!!

1 person works at a time.  Keep the same order of the excercises and each member does the required excercise rotating through until 5 full rounds are complete.  Keep a running rep total for each round starting at zero each time the team is back to wall balls.  Here is an example of a 3 man team:

3,2,1, GO…First min-
Cole 20 Wall Balls

Joshua starts SDHP at 21 and gets to 45

Jason starts Box Jumps at 46 and gets to 70

Cole starts on Push Press at 71 and gets to 105

Joshua rows to finish Rd 1 and gets 25 for a Round 1 Total of 130

Round 2 starts IMMEDIATELY after the rower and Jason starts Wall Ball at zero reps.

Cole then starts at SDHP where Jason left off from Wall Balls.

So forth and so on til 5 Full Rounds are complete.  Remember NO REST MINUTE, be ready to start every excercise!

6/29/2012 Heaving Snatch…Clean, Clean, Jerk…”NANCY”

Barbell

5×3 Heaving Snatch Balance

Strength

5 x 1 Power Clean + Hang Clean + Jerk

Conditioning

“Nancy”

5 Rounds for Time of

400m Run

15 Overhead Squats 95/65

Midline

3 x 25 Abmats

3 x 25 Flutterkicks (2ct)

RX

Jason……13:18

Jeff………14:01…CrossFit UCS

Joshua….14:48

Van………14:50

Cathy……16:20

Kathy M..16:49

Cole……..17:46

Jessica….18:26

Shawn.95/45.21:13

Robin..65/35.18:04

Scaled

Bryan..65….16:37

Katie B..45..18:04

Kelly R..35..19:02

Sophia…35..19:22

Allison…45…16:39…CrossFit UCS

Brad……75..14:51…Classic City CrossFit

Melody..45…17:50

Jacob..95BS..20:27

6/28/2012 12 min AMRAP Sprint/Burpees

Barbell

4×3 Heavy Clean Pulls

Strength

1 x 20 Unbroken Backsquats at 50% 1RM

Conditioning

12 min Amrap

200m Sprint

25 Burpees

rest 2 mins then 

Endurance

1 mile Fun Run

6/27/2012 “Jackie”

 

 


 

 

 

 

 Barbell

1 Rep Max Full Snatch

Strength

5×3 Strict Press using 75% of your 1RM

Conditioning

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pullups

Core

3×15 Toes to Bar

RX

Joshua…….7:42

Cameron….7:50…CrossFit 30518

Van………..7:54

Charlie……8:40

Mike K……8:45

George…..9:17

Jason…….9:56…Drop-in

David B…10:16

Kelly O’…10:28

Ryan T…..10:45…Drop-in

Celeste….11:16

Bryan……11:26

Robin……12:47

Laura……12:48

Buddy…..13:19

Scaled

Wayne..BLK..11:06..Drop-in

Stacey..Grn…14:26..Drop-in

Jeff B…BLK…12:29

Carole..Bl…..12:46

Taylor..Grn…16:22

Kayla…Bl…..12:20

Alexia..1/2..11:00…First WOD!!!

Tyler…Grn-r..11:51

Jessica.Grn-r..13:16

Kathy M..Bl-b..11:12

Melody…Bl…..11:20

Courtney..Bl…14:26

Sophia…..Bl….15:00

Ewell……Bl…..10:44

Mara……Grn…14:14

Kristy W..Bl….12:01

Rod N…Bl-r…16:47

Mandy…Bl…..13:48

6/26/2012 21-15-9 Deadlift/KB/Box Jump

 

 Barbell

 7×1 Clean from Box at knees with FULL squat

 Strength

3×8 Good Mornings Heavy as possible 

Conditioning

21-15-9

Deadlift 225/155

KB Swing 70/53

Box Jumps 24″/20″

 

 

6/25/2012 “GRACE”

Barbell

7×2 Hanging Snatch from Pockets

Strength

5×3 Backsquats starting at 75% 1 RM and going up by 5# each set 

Conditioning

“Grace”

30 Reps for time of

Clean and Jerk 135/95

Midline

3×3 (3left-3right) Turkish Get Ups 53/35/26

 

Rx

Mike K……2:24

George…..3:15

Joshua…..3:41

David B….4:19

Van……….4:22

Jeff……….4:54….CF Rome

Kat……….4:59

Charlie….5:15

Kayla……5:31

Buddy…..5:49

Jeff B……5:56

Jacob……6:00

Jessica….6:17

Kelly O’…6:57

Scaled

Jason.95#..3:05……O-Town CrossFitter

Nat….115#..4:25

Brad…115….5:29…CF Classic City

Tygh…115….5:32

SteveS.115…6:18

Matt….115….6:35…CF East Houston

Joe F…115….4:47

Bryan…85…..4:13

Carol…75……5:25

Taylor..75…..5:50

Lane..105…..5:30

Kelly R.55…..6:09

Bryce…55…..5:59

Ewell…95……5:30

Rick….65……3:27

Mara…50……3:30

Celeste.75….4:15

Kristy…75…..5:06

Tim……95….3:57

Amber..65….3:20

Sydney..55…4:40

Rod…….95…4:38

Jake…..MB….4:08…1st WOD

 

6/23/2012 The Children’s Miracle Network Charity Beach WOD

We have cancelled the 8:30am Class in order to go and Support CrossFit Brunswick’s Hannah Russell and her GREAT cause at The Children’s Miracle Network Charity Beach WOD.  10 am at The Coast Guard Station on St. Simons Island.

Bring your family and lets have some fun in the Sun.