5/5/2011 20 min Amrap KB Run K to E Run

20 min Amrap

20 Kb Swings
Run 200m
10 Knees to Elbows
Run 200m

5/4/2011 “GRANNIE”


15 Clean and Jerks 135/95/65
50 DU
50 Ambat
40 DU
40 Abmat
30 DU
30 Abmat
20 DU
20 Abmat
10 DU
10 Abmat
15 Clean and Jerk

5/3/2011 Lunge,Run, Man Maker

Lunge,Run, Man Maker

20 min Amrap of

20 Walking Lunges
200m Run
10 Man Maker 25/15

ManMakers are Pushup right row, pushup left row, jump to squat, clean then press!

5/2/2011 “Stations”


4 stations
1 min on 1 min off
3 rounds

Knees to Elbows
Abmat Situps
Kb Swings
Box Stepups

Max reps

NEW BOX!!!!!!!!!!!!!

So we are about a week out from getting into the NEW BOX!! Got to finish up the bathroom, paint the trim and baseboards, refinish the Lifting Platforms/office and we are in BABY!!! Thanks to all that have spent their Free time helping my Dreams Come to Reality! GRIT is gonna be INSANE!

4/29/2011 Squat Cleans

Squat Clean 3-3-3-3-3

4/28/2011 “Down and Up”

“Down and Up”

For Time:
50 Air Squats
40 Sit-up (abmat)s
30 Push-up (hand release)
20 Box Jump (24 in.)
10 Burpees
800 m Run
10 Burpees
20 Box Jump (24 in.)
30 Push-up (hand release)
40 Sit-up (abmat)s
50 Air Squats

Rx+ use 20lb Weighted Vest

4/27/2011 “KIP”


As many rounds as possible in 30 minutes of:
10 Handstand Push-ups
10 Skin The Cats
10 Ring Dips
10 Knees-to-elbows
5 Deadlifts 185 lbs
400 m Run do 10 at each of the 4 corners of the 400m run!

NO 8:15am or 9:30am classes tomorrow. Sorry for the late post…….it happens!




Sorry guys and girls. I have Fire Shift and others have commitments.