2/25/2013 Rachel’s B-Day “Butt Work”

Skill Snatch Balance Work

WOD “Butt Work”

10 Rounds of

5 Goblet Squats X-70/53 RX 53/44

5 KB Lunges-Out and Back

10 Jumping Lunges

CORE 100 Abmat Situps

X Grit 

Mike K (70)………..7:58

Charlie (70) ………8:14

Van (70)……………8:35

Kelly O (53) ………9:23

Todd (70) …………9:33

David (70) ………..9:35

Mike E (70) ……….9:52

Kathy M (53) …….9:52

Kat (53)…………….11:16

Cathy McC (53)….11:16

Celeste (53) ……..11:18

Joe (70) ……………11:43

Jeanmarie (53)……..11:52

Jeff (70) …………..15:09

Clayton (70) ……..15:45

53#

Tim…………………..9:34

Seth………………..10:12

Ewell………………..10:15

Richard…………….10:37

Bryan……………….10:59

Craig ……………….11:50

Jake…………………12:20

Sean ……………….12:33

Lane ……………….12:47

JB……………………14:10

Brantley…………..14:58

Brandon……………15:16

44#

Amber………………10:01

Kristy……………….11:13

Anne………………..10:17

Katie…………………10:47

Alix…………………..10:59

Mandy………………11:07

Bryce……………….11:28

Taylor………………11:38

SixOne……………..11:42

Hannah G…………12:00

35#

Bre………………….7:20

Kelley Royer……..8:45

Alexa……………….8:50

Jason R…………….9:42

Sandy………………10:20

Chase……………..10:35

K-Rev………………10:56

Miranda L…………11:45

Misty……………….11:38

Britni……………….12:08

Phil…………………14:48 – 7 Rounds

26#

Emmy……………..9:33

Nancy……………..10:15

Krista……………..11:17

Lisa ……………….11:42

Laura……………..12:00

Rachel……………12:02

Debbie…………..12:20

Haley…………….12:24

Liz…………………13:08

Tina……………….13:20

Miranda C ……..13:25

Bo (35/26)……..13:36

Chuck…………….14:14

Anna……………..16:06

Jill……………….15:11 – 7 Rounds

2/21/2013 Let’s try Heavy and Russian

Skill Strict Press

20 Total Reps 95/75/55

WOD 5 Rounds for time

5 Sumo Deadlifts 70/53 (X-3 POOD/2 POOD)

10 KB Swings (Russian-Flat Back, Proud Chest, KB above eyes)

20 Scissor Kicks (2ct)

200m Run (Yea its cold, run fast)

X-GRIT

Todd……….9:35

Mike K…….11:48

White……..12:06

Jacob………13:16

70

Charlie…….8:55

Van…………8:55

Cole….AB…9:18

Joe F……….9:27

George…….9:48

Jason………10:30

Bryan………10:58

Tyler……….11:32

Buddy……..13:43

Jeff B………14:20

53

Kelly O’……9:56

Ewell……….10:18

Joe B……….10:43

Celeste…….10:48

Cliff…………10:51

Lane………..11:04

Hannah G…11:18

Robin………11:38

Sean……….12:01

Richard……12:11

Brantley…..12:18

Sixone……..12:49

Carole……..12:56

44

Mandy………11:27

Katie………..11:37

Bryce………..11:38

Royer……….11:46

Taylor……….11:48

Sandy……….12:08

35

Alexa………..10:49

Miranda L…..12:25

Britni………..12:38

Nancy……….12:38

Lisa………….12:45

Tina………….12:47

Xenia………..18:00

Phil…………..18:10

26

Haley…………11:33

Rachel………..14:30

2/20/2013 Lots-a-Squats

“Lots-a-Squats”

WOD I

6 minutes of 1 min on 30 seconds off Airsquats 

5 seconds up position-5 seconds down position

*Stay in it for as long as you can, rest, get back in it*

WOD II

5 Rounds of

10 Front squats (Perfect Form and Depth) 95/65

5  Pushups (Perfect Plank HR)

10 Seconds of Plank hold

CORE

50 Medball SideTaps (30/20/14 2 ct)

2/19/2013 Deadlift EMOM or “Diane”

WOD I  Deadlift EMOM

1 Deadlift 125%/100%/75%

10 Mountain Climbers (2ct)

10 Flutterkicks (2ct Big)

*Add 1 Deadlift each minute until Failure*

WOD II  X-Grit

“Diane”

21-15-9

Deadlift 225/155

Handstand Pushups (25# 1 Abmat)

CORE

100 Bicycles (1ct)

50 Dog Crunches (each side)

2/18/2013 Nancy’s Birthday…”She likes Burpees”

Nancy’s Birthday…”She Likes Burpees”

3 Rounds

25 Burpees

10 Hang Cleans 135/95/65

X-Grit WOD “1-10 Ladder”

1 Snatch 95/65

1 Overhead Squat

5 Burpees

Complete 1-1, then 2-2, 3-3, and so on through 10-10

CORE WORK

30 V-Situps

2/14/2013 “7 Rounds to Heaven”

WOD  “7 rounds to Heaven”

7 rounds of
200m run
10 Abmat Situps
10 Overhead Lunges 45/25 Plate
10 Deadlifts 155/110

Compare to  https://www.crossfitgrit.com/?p=1769

Core 3 Rounds of Tabata Plank

20sec on, 10 sec off

Front, Side, Six Inches, Side= 1 round

2/13/2013 Paleo Challenge WOD

Paleo Challenge

1 min on, 1 min Rest for max reps

Abmat situps

Pushpress 75/55/35

Back Squats

Hang Clean

Pushups (hr)

rest 3 min

400m Sprint

rest 3 min

Max WATT Row (2-3 attempts)

X-GRIT WOD

12 min Amrap Ladder

1 Squat Clean @ 68% 1 Rep Max Clean

1 Chest to Bar Pullups

1 Handstand Pullup (25# plate and abmate)

2 Squat Cleans

2 C to B

2 HSPU

3, 3, 3…4, 4, 4…and so on until 12 mins is up!

2/12/2013 Slash and Halos—2 WODs

Skill 

20 Reps of Slash and Halo…start light and move up if you can…26/35/44/53

1 rep is=Right side Slash to halo, Left Slash to halo

WOD 1

7 min EMOM

2 Sumo Deadlift High Pulls 53/35

Add 2 reps each minute

WOD 2

50-40-30-20-10 Bicycles (1ct Knee to Elbow)

10-8-6-4-2 Burpees

2/11/2013 “Marie”

WOD

800m Run

25 Pushups (Hand release)

25 Airsquats

800m Run

25 Airsquats

25 Flutterkicks (4 count-Big kicks)

400m Run

25 Flutterkicks

25 Wall Balls 20/14 @ 10’/8′

400m Run

25 Wall Balls

25 Kettlebell Swings 53/35

200m Run

25 Kettlebell Swings

25 Pullups

200m Run

25 Pullups

25 Pushups

2/8/2013 Double Unders_Plank Hops

WOD

50 Double Unders/150 Singles

50 Plank Hold Side Hops (over your rope)

200m Run

40,40 run

30,30 run

20,20 run

10,10 run

Core

25 Triple Plate Taps (legs spread, right_middle_left is 1 rep) 35/25