1/24/2012 “Jackie…RUN…Jackie”

“Jackie…RUN…Jackie”

Because sometimes doing it once is NOT ENOUGH!!!

1000m ROW
50 Thrusters 45/35
30 Pullups
Run 1 Mile
30 Pullups
50 Thrusters
1000m ROW

Call out your time for “Jackie” after you finish your first set of Pullups. Then run 1 Mile and Do “Jackie” Upside Down!

RX……..Jackie……J-run-J
Weaver….7:04……..24:55
Blaine….7:24……..23:47
Cole……8:19……..27:04
Steve M…8:32……..26:32
Mike R….8:49……..27:25
Van…….8:53……..27:45
Mike S….9:11……..31:14
Bryan…..10:21…….30:58
Kelly…..10:36…….31:23
Don J…..10:47…….30:31
Celeste…11:16…….31:08
Jacob…..11:18…….37:30
Cathy…..11:27…….33:31
Kat…….12:12…….34:37
Nicole….12:35…….39:47

Scaled
Amie….Bl..8:52……..28:59
Elise…Gr..9:14……..29:30
Brooke..Bl..9:15……..27:39
Kayla…r…10:10…….32:35
Lane….Bl..10:11…….31:50
Reb…..Jp..10:20…….37:00
Shannon.Bl..10:26…….30:32
Melody..Bl..10:42…….32:20
Craig…Bl..10:51…….32:10
Laura .Bl..11:01…….36:13
Katie…rb..11:03…….31:29
Stephen.Bl..11:20…….33:10
Alicia..Bl..11:42…….34:36
Jay H…Gr..11:54…….35:35
Carol…Gr..12:46…….38:29
Brett..35#..12:00…….36:00
Kristy……15:12
Hannah G….14:58
Chloe…….22:00…1 mile Jackie
Abbey…….24:00…1 mile Jackie
Deb….30#..16:50…….38:00…No Last 1000m.

1/23/2012 Big Strength then 30-20-10

Big Strength then 30-20-10

Strength
21-15-9
Push Press 115/85/65
Ring Pushups
Time if you like…
then
30-20-10 for time
Airsquats
Bicycles (2ct)
Medball Sidetaps (2ct) 20/14
Burpees

Rx..Strength..Timed
Mike Ray…4:45
Todd…….6:06

WOD
Weaver…..6:14
Mike Ray…6:23
Cole…….6:28
Holly……7:00
Charlie….7:17
Van……..7:17
Kelly……7:31
Brooke…..7:34
Shawn……7:36
Steve M….7:39
Kat……..7:40
Kayla……7:44
Laura ….8:18
Kip……..8:28
Nicole…..8:28
Cathy……8:40
Melody…..8:49
Kent…….8:50
Jimmy……8:54
Buddy……8:54
Anne…….8:56
Lane…….9:02
Katie……9:08
Jay……..9:10
Courtney…9:10
Alicia…..9:16
Bryan……9:29
Jessica….9:36
Diana……9:40
Don……..9:43
Heather….9:44
Carole…..10:13
Staci……10:14
Sophie…..10:19
Mike E…..10:29
Gray…….10:39
Craig……11:06
K. Edwards.11:08
Chloe……12:00…First WOD
Abbey……12:00…First WOD
Reb……..11:33
Jacob……13:18
Meg……..13:55
Steven S…18:03

1/19/2012 HELEN

HELEN

3 Rounds for time of
400m Run
21 KB Swings 53/35
12 Pullups

RX
Cole……..8:29
Weaver……8:34
Charlie…..8:42
Todd……..8:54…PR
Van………8:59
Mike R……9:11
Shawn…….9:56
Holly…….9:58
Mike S……11:00….First WOD!!
Hannah R….11:43…PR
David…….11:43
Bryan…….12:00
Cathy…….12:12
ChrisToFer..12:27
Kat………12:42….First RX
Kelly…….12:42….First RX
Kip………12:58
Jacob…….13:32
Anne……..13:37…PR
Stephen…..14:50

Scaled
Elise…….9:03
Courtney….11:57
Kayla…….13:08
Kent……..13:10..Row
Melody……13:13
Robin…….13:18
Brooke……13:24
Alicia……13:27
Rick……..13:47
Ginny…….13:50
Lightning…14:03
Jeff……..14:30
Craig…….14:33
Barbara…..14:33
Carole……14:34
Buddy…….14:52
Jessica…..15:15
Kristi……15:57

1/17/2012 I like 50’s

I like 50’s

RX
Blaine……11:08
Mike R……12:46
Charli……13:33
Cole……..13:41
SteveM……15:29….PUKIE!!
Amie……..15:41
Kelly…….15:42
Bre………15:45
Brant…….16:04
Kat………16:32
Alicia……16:46
Ginn……..16:56
Hannah R….17:22
Kip………17:29
Kayla…….17:36
Courtney….18:10
Craig…….18:20
Robin…….18:33
Nicole……18:58
Katie…….19:00
Cathy…….19:03
Anne……..19:23
ChrisToFer..19:24
Jimmy…….19:26
Bryan…….20:04
David…….20:11
Jacob…….20:24
LauraG……20:30
Mike E……20:42
Stephen…..20:57
Carole……21:17
Buddy…….22:00
Jeff……..24:20

Scaled
Jay………14:46
Elise…….17:44
Kent……..17:51…Row
Rebecca…..19:30
Barbara…..19:35
Ginny.depth.19:42
Lane……..20:00….PUKIE!!
Jessica…..20:57

1/16/2012 KB 300

KB 300 CHIPPER

25 Burpees
50 KB Goblet Squats 53/35
50 KB Sumo Deadlift Highpulls
50 Pushups
50 Abmat Situps
50 KB Swings
25 Burpees

RX+
Todd 70#…17:49

Rx
Weaver…….11:40
Charlie……12:54
Shawn……..14:11
Mike Ray…..14:38
Van……….15:03
Kayla……..15:56
Kat……….16:00
Cathy……..16:00
Kelly……..16:01
Kathy……..16:35
Cole………17:42
Katie……..18:31
Laura……..18:51
Robin……..19:02
Melody…….19:04
Anne………19:08
Rebecca……19:36
Alicia…….20:00
Garrett……20:13
StevenG……21:56
Staci……..22:06
ChrisToFer…22:10
Bryan……..24:21
Carole…….25:20
Meg……….26:00
Courtney…..26:01
Jeff………26:17
Jacob……..27:50

Scaled 35#
Kip……….16:21
Craig……..20:38
Jimmy……..25:45

26#
Austin…….17:53
Diana……..19:30
Barbara……20:12
Debbie…….28:20

1/14/2012 UNITE 55 Fundraiser

Wolfson Children Hospital Ultra Marathon

We are supporting our Lady Gritters as they tackle the Wolfson Children’s Hospital Ultra 55 Fund Raiser. This event will raise money to buy much needed equipment to help serve and diagnose children.

CrossFit Grit as the Great Community it is raised $850 towards the event. I am honored to know all of you!

1/13/2012 21-15-9 DL/KB/BJ

21-15-9
Deadlift 225/155/100
Kettlebell Swing 70/53/35
Box Jumps 24/20

RX
Brant…….6:28
Mike K……7:21
Charlie…..7:43
David…….9:38
Shawn…….10:35
Jeff B……16:27

Scaled 155/53
Joe………10:05

100/35
Robin…….7:30
Shasta……9:06
Carole……9:35
Sophie……10:01
Heather…..9:35…100/26/12
Kristy……12:23..80/26/20

1/11/12 BACKSQUAT

BACKSQUAT
1x1x1x1x1x1x1

Ben…….325
Todd……315
Mike R….300
Van…….275
Jeff B….275
Blaine….255
Matthew…235
Jay…….225
George….225
Joe…….225
Don…….205
Jimmy…..205
Shawn…..205
Jeff J….195
Lane……185
Kelly…..170
Bryan…..165
Anne……155
Robin…..150
Jessica…150
Melody….150
Staci…..145
Cathy…..145
Alyssa….145
Kayla…..145
Kim…….145
Amie……135
Laura G…135
Celeste…135
Kathy M…135
Kathy S…125
Courtney..125
Katie…..115
Carole….105

1/10/2012 Clean,Pushup,Toes2Bar

Clean,Pushup,Toes2Bar

20 Min Amrap of
200m Run
5 Clean 135/95/60
10 Pushups
15 Toes To Bar

RX
Blaine…..8rds
Weaver…..7
Kat……..6 +209
Ben……..6 +203
David……6
George…..5 +200
Jacob……4 +215
Jeff…….4 +204
Buddy……4 +200

Scaled 95#
Kip……..7 +200
Jay……..6 +200
Bryan……5 +222
Craig……5 +210
Lane…….4 +205
Jeff J…..4
Ryan…….3 +221

60#
Kayla……6 +217
Elise……6 +215
Brooke…..6 +200
Melody…..6 +100
Robin……5 +221
Shasta…..5 +218
Celeste….5 +218
Katie……5 +215
Alicia…..5 +209
Amie…….5 +205
Kelly……5 +202
Anne…….5 +202
Nicole…..5 +200
Sophia…..5 +175
Laura……5 +150
Cathy……5
Kayla E….5
Jimmy……4 +210
Lightning..4 +208
Heather….3 +215

50#
Barbara….6 +200
Brigett….4 +202
Mandy……4 +200

1/9/2012 “It’s Monday Baby…do some Pullups!”

5 Rounds for time of
15 Kb Swings 53/35
15 Pullups
15 BoxJumps (Games Standards)
200m Run