7/11/2011 Bar and Burpees

21-15-9 of

Hang Power Clean 95/65
Push Press 95/65
Burpees

Firday 7/8/2011 30 min amrap

30 min amrap

Buy-in 800m Run

then

7 Pushups (HL)

14 Knees to Elbows

21 KB Swings 53/35

28 Airsquats

1 Plyometric Box Jump Cycle Up/down/Up/down (20″, 24″, 20″. 12″, 30″, 24″)

7/7/2011 “ManMakers-Pullups”

“ManMakers-Pullups”

1-10 Man Makers 40/25
10-1 Pullups

Don’t worry…..it’s enough!

7/6/2011 “Lots of Stuff”

“Lots of Stuff”

5 rounds of
5 Deadlifts 225/135
20 Mountain Climbers (2ct)
5 Box Jumps 24/20
20 Jumping Jacks
5 Wall Ball 20/14 (Drop the ball and start over at 1)
200m Run

Post WOD rest alittle

25 Power Cleans 135/95

7/5/2011 “Annie Squats with Skin the Cats”

“Annie Squats with Skin the Cats”

Buy in 400m Run
then
50,40,30,20,10 of
Airsquats
Abmats
after each set of reps do
5 Skin the Cats
then
Cash out 400m Run

Monday July 4th, 2011

In observance of the Holiday we will be CLOSED on the 4th.

Have fun and Thank a Soilder……..See you Tuesday! Todd

Sunday Special WOD 7/3/2011

7/3/2011 Special Pop up WOD!!!!

WOD ALERT!!!!

We have some out-of-town guest and in Grit fashion we will be holding a Special Session…….8:30am WOD……Eat your Wheeties…….well don’t eat those cause they are grains, but eat something you don’t mind seeing again post-wod!!!

7/2/2011 SealFit then CrossFit

7/1/2011 “Maneater…..thank you sir may I have another”

“Maneater…..thank you sir may I have another”

Maneater—–Thanks CrossFit Mortuus

…thank you sir may I have another—-CrossFit Grit

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

Pullups

Pushups (HL)

Jumping Airsquats

Rx+ wear a 20lb Vest

Rest 5 mins

25 Sumo Deadlifts 185/115

50 Abmat situps