4/1/2011 “CrossFit Games Open WOD 11.2”

“CrossFit Games Open WOD 11.2”

15 min Amrap of

9 Deadlift 155#/100#
12 Handlift Pushups
15 Box Jumps 24″/20″
(1 completed round equals 36 reps)

Mike K Rx 347
Wesley Rx 345
Weaver Rx 278
Holly Rx 345
Chris Rx
Mike E Rx 305
Kip 135/20
Jeff 155/20
Aaron 100/20
Stella 80/20 216
Rachel 50/15
Tom 65/15
Jill 30/15

3/29/2011 Deadlift-Turkish Getups 9:30am/6:00pm

Deadlift-Turkish Getups 9:30am

6 rounds of
3 Turkish getups (each arm)
6 Deadlift 225/115/50

9:30am
Holly 20/115 9:16
Jeff 25/225 15:58
Neal 25/225 17:50

6pm class
Morgan 5/50 11:40
Stella 10/95 12:29
Stephanie 12/95 14:00
Bre 10/50 14:00
Celeste 10/95 14:14
Madeline 5/50 15:17
Cathy 10/95 15:17

Anne’s WOD
10 min Amrap
3 Deadlift 135#
6 GHD
9 rds + 1 DL

My Girl ROCKS!!!!

3/29/2011 Overhead Squats-Burpees 6:15am

Overhead Squats-Burpees

15 min Amrap

5 Overhead Squats 95/50
5 Burpees
400 m Run
*after each round add 1 OHS and 1 Burpee

Mike K Rx 5 +17
Steve Rx 5
Eric B Rx 5
Kip 50 5 +12
Vicky PVC 4

3/28/2011 Tabata Stuff

Tabata Stuff

2 rounds of 4 intervals each excercise

Pullups
Abmat Situps
Kb Swings
Airsquats

Monday Evening class Cancelled

Sorry to inform so late. No 6pm evening class Monday 28th. Family time.

Team CrossFit Grit 2011 MudRun

Team Grit battled the 2011 MS MudRun in Jacksonville Fl this year. Out of 50+ Co-ed teams we pulled out a 7th place victory.

It was a brutal course, that took a beating with around 4000 runners….Great times in the Gritty Mud! We will be back next year harder than ever!

April 9th, 2011 Low Country Affiliate Clash

We are taking up a group to represent The Grit

http://www.crossfithyperformance.com/

3/24/2011 Speed Ladder?

Speed Ladder?

We got a Speed Ladder courtesy of Eric Bland of Dublin—CrossFit Monster!

15 rounds of

10 Kb Swings 53/35
10 Side Hops—-Lateral side hops thru ladder for 1 rep
10 Jumping Lunges

Run 200m every 5 min

3/23/2011 Deck of Cards

Deck of Cards

Hearts—–Pushups
Diamonds–Airsquats
Clubs——DB Deadlifts 45/25
Spades—-DB Pushpress 45/25
Every 5 minutes run 200m

Lifting Class Friday March 25th 6pm