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

6/30/2011 “Grace…and then some!”

“Grace…and then some!”

Do Grace,

30 clean and jerk 135/95

then rest 5 min

5,4,3,2,1 of

Deadlift 225/135

Box Jumps 30/24

then rest 6 min

Rx + Run 1 mile

Rx + Fitarded—Where a Vest!

We had alot of Fitarded Gritters

1 mile run with vest times:

Blaine 7:00

Chris 7:32—–I think

Mike K 8:32

Todd 10:00

Cathy 10:32

Mike E 10:36

Hanna 12:20–I think

GRITTERS are CRAZY!!!!!!!!!!!!!

6/29/2011 It is the First WOD of the second year of CrossFit Grit and it is going to be a BEAT DOWN!!! “Helen……then a Beating”

It is the First WOD of the second year of CrossFit Grit and it is going to be a BEAT DOWN!!!

“Helen……then a Beating”

With a 20 min Window preform:

“Helen”

3 rounds

400m Run

21 KB Swings 53/35

12 Pullups

then, with the rest of the 20 min do as many

reps as possible of:

Overhead Squats 95/65

6/28/2011 Barball then Team Wod

5 rounds of Barball

As a Team of 2 perform
1 works at a time

200 Airsquats—Active rest is Plank
150 Abmat V-situps—-rest
100 Pushups—-Active rest Bottom Squat Hold
75 Medball Over Bar Toss 20/14—if you drop the ball—5 burpees each
50 Box Jumps—-Alternate partners
25 Wall Climbs

6/27/2011 Dead/Clean/Squat

4 rounds for time

20 Double Unders
15 Deadlifts 115/80
10 Power Cleans 115/80
5 Front Squats 115/80
200 m Run

6/25/2011 6am “Clash of the Titans”

“Sweaty Balls”

25 min AMRAP as a Team complete

10 Medball Airsquat Tosses

50 Medball Over Bar Tosses

50 Medball Abmat Situp Tosses

400m Medball Run……..

If you drop the ball do 5 Burpees……

Team Todd/Mike K were in the lead until Todd dropped the “Sweaty Ball”….

Team Holly/Dude—-4 rds + 200m
Team Todd/Mike K–4 rds + 100m

6/24/2011 FRAN

FRAN

21-15-9 reps for time of:
Thruster 95/65
Pullups

6/23/2011 “Running Filthy Fifty”

“Running Filthy Fifty”

For Time:
50 24 in Box Jump 24/20
50 Pull-up jumping
200 m Run
50 Kettlebell Swings 35/26
50 Walking Lunges
200 m Run
50 Knees-to-elbows
50 Push Presses 45/33
200 m Run
50 Back Extensions
50 10 ft Wall Balls
200 m Run
50 Burpees
50 Double Unders
200 m Run

6/17/2011 “Don’t Drop the Bar”

“Don’t Drop the Bar”

Buy in is 10 Bar Facing Bar Over Burpees
then
1 through 9 up ladder of Hang Power Cleans 95/60
9 through 1 down ladder of Push Press 95/60
then
Cash out of 10 Bar Facing Bar Over Burpees
TREAT—if you Drop the bar you must run 200 m.

Reps go like this.
1 Hpc 9 PP
2 HPC 8 PP
3 HPC 7 PP
and so on!
Good luck and GO HARD.

Fastest time was….Todd Rx 6:16 No Drops.

6/16/2011 Chipper with a Treat

Chipper with a Treat

50 Kb Swings 53/35
50 Airsquats
50 Abmat V-Situps
50 Overhead Walking Lunges 35/15 plate

Treat- do 5 Burpees every 1:30…….Go Fast!