1/30/2012 “Stay on the Bar”

“Stay on the Bar”

5 Rounds of
10 Dough Rollers 115/83
8 deadlift
6 Cleans
4 Front Squats
* If you let go of the bar, 5 Burpees.

RX
Mike K….7:00
Cole……7:14
Ben…….7:24
Van…….7:26
Todd……7:36
Charlie…8:44
Holly…..10:44
Blaine….11:05
Kat…….11:09
Steve…..11:27
Kayla…..12:17
Don J…..12:30
Kelly…..12:37
David…..12:44
Couch…..13:25
Cathy…..14:41
Jeff B….15:51
Jacob…..16:31

Scaled 83
StevenS.95.12:32
Stephen.103.11:48
Craig…..9:12
Jay…95..10:05
Bryan…..10:10
Ryan..75..12:23

Scaled…63
Brooke…..8:06
Laura ….8:36
Robyn…..10:25
Anne……10:27
Shasta….10:44
Diana…..11:00
Heather…11:59
Jessica…12:09
Stephanie.12:17
Staci…..12:38
Courtney..12:43
Meg…….12:49
Carole….13:55
Kathy…..14:53
Chloe..50.11:56
Abbey..50.11:36
Britni.53.9:30…3rds
Jennifer..2 rds
Jeff..95..4 rds

1/26/2012 “Pick Your Ass UP…100 Times”

“Pick Your Ass UP…100 Times”
10 Rounds for time of
10 Deadlifts @ Bodyweight
200m Run

Scaled is 75% or 50% BW

RX

Van……170…14:34
Charlie..175…14:56
Shawn….175…14:58
Todd…..195…14:59
Brooke…113…15:39
Mike R…195…15:45
Holly….105…16:23
Bryan….145…16:35
Cathy….128…17:18
Kip……135…17:25
Jacob….205…19:05
Don J….185…20:11
Kent…..170…21:03
Anne…..128…21:21
Celeste..128…21:22
Kat……145.5.21:23
Mike E…215…22:33..RX+
Mike S…185…22:43
Ben……210…23:21

Scaled…75%
Elise….80….15:06
Courtney.103…16:50
Craig….155…17:03
Alicia…113…17:18
John…..205…17:25
Amie…..105…17:55
Kayla….128…17:56
Robin….100…18:38
Lane…..140…19:27
Stephen..205…19:37
Kelly….123…19:53
Buddy….175…25:48
Jeff J…145…27:43

Scaled…50%
Sophie…80….18:47
Carol….80….20:09
Jessica..105…21:56

1/25/2011 “Don’t Drop the BABY” then “ANNIE”

“Don’t Drop the BABY”

5 Rounds for time of
10 KB Swings 53/35
10 KB Lunges
10 KB Goblet Squats

Once the WOD begins you CANNOT set the KB down or you must do 5 Burpees and Run 200m.
There is no resting KB on body parts EITHER!

REST EXACTLY 5 mins then

“ANNIE”

50-40-30-20-10
Double Unders
Abmat Situps

Single Jumprope is 3x the reps.

GRIT…….RX-BABY…..RX-ANNIE……..TOTAL

Charlie……4:51……..8:00……….12:51
Holly……..5:29……..6:20……….11:49
Cole………6:34……..7:27……….14:01
Todd………6:51……..7:10……….14:01
Weaver…….6:58……..8:44……….15:42
Mike R…….7:12……..10:02………17:14

GRIT…….RX-BABY…..ANNIE………..TOTAL
Ben……….4:51……..7:11……….12:02
Kayla……..5:24……..9:03……….19:27
Van……….5:43
Melody…….5:47……..8:33……….19:20
Cathy……..5:54……..8:12……….13:06
Brooke…….5:59
Amie………6:02……..7:45……….13:47
Elise……..6:05……..9:30……….15:35
George…….6:30……..7:35……….14:05
Kelly……..6:56……..9:25……….17:21
Celeste……7:09……..8:32……….15:41
Kat……….7:10……..8:10……….15:20
Robin……..7:20……..8:53……….16:13
Mike S…….7:29……..10:08………17:37
Jacob……..7:40……..14:53………22:37
Carol……..7:44……..11:12………23:56
Jimmy……..7:56
Kent………8:09……..10:53………19:02
Nicole…….8:35……..10:39………19:14
Don……….8:54……..12:10………21:04
Mike E…….9:10……..10:37………19:47
Staci……..9:49
Blaine…….9:56……..7:50……….17:46
Lightning….9:56……..13:24………28:20
Courtney…..10:17…….10:05………20:22
Kip……….11:00
Heather……11:40
Steven S…..12:24…….18:23………30:47

GRIT………BABY……..ANNIE………TOTAL
Joe……35..6:35……..14:40………21:15
Diana….26..6:46……..12:30………19:16
Wendee…26..7:10……..12:10………19:20
Jessica..26..7:12……..10:56………18:08
Ginny….26..7:31……..11:02………18:33
Kathy….25..7:31……..13:15………20:46
Kristy…26..8:33
Laura E..26..8:52
Debbie…26..8:55……..16:29………25:24

1/24/2012 “Jackie…RUN…Jackie”

“Jackie…RUN…Jackie”

Because sometimes doing it once is NOT ENOUGH!!!

1000m ROW
50 Thrusters 45/35
30 Pullups
Run 1 Mile
30 Pullups
50 Thrusters
1000m ROW

Call out your time for “Jackie” after you finish your first set of Pullups. Then run 1 Mile and Do “Jackie” Upside Down!

RX……..Jackie……J-run-J
Weaver….7:04……..24:55
Blaine….7:24……..23:47
Cole……8:19……..27:04
Steve M…8:32……..26:32
Mike R….8:49……..27:25
Van…….8:53……..27:45
Mike S….9:11……..31:14
Bryan…..10:21…….30:58
Kelly…..10:36…….31:23
Don J…..10:47…….30:31
Celeste…11:16…….31:08
Jacob…..11:18…….37:30
Cathy…..11:27…….33:31
Kat…….12:12…….34:37
Nicole….12:35…….39:47

Scaled
Amie….Bl..8:52……..28:59
Elise…Gr..9:14……..29:30
Brooke..Bl..9:15……..27:39
Kayla…r…10:10…….32:35
Lane….Bl..10:11…….31:50
Reb…..Jp..10:20…….37:00
Shannon.Bl..10:26…….30:32
Melody..Bl..10:42…….32:20
Craig…Bl..10:51…….32:10
Laura .Bl..11:01…….36:13
Katie…rb..11:03…….31:29
Stephen.Bl..11:20…….33:10
Alicia..Bl..11:42…….34:36
Jay H…Gr..11:54…….35:35
Carol…Gr..12:46…….38:29
Brett..35#..12:00…….36:00
Kristy……15:12
Hannah G….14:58
Chloe…….22:00…1 mile Jackie
Abbey…….24:00…1 mile Jackie
Deb….30#..16:50…….38:00…No Last 1000m.

1/23/2012 Big Strength then 30-20-10

Big Strength then 30-20-10

Strength
21-15-9
Push Press 115/85/65
Ring Pushups
Time if you like…
then
30-20-10 for time
Airsquats
Bicycles (2ct)
Medball Sidetaps (2ct) 20/14
Burpees

Rx..Strength..Timed
Mike Ray…4:45
Todd…….6:06

WOD
Weaver…..6:14
Mike Ray…6:23
Cole…….6:28
Holly……7:00
Charlie….7:17
Van……..7:17
Kelly……7:31
Brooke…..7:34
Shawn……7:36
Steve M….7:39
Kat……..7:40
Kayla……7:44
Laura ….8:18
Kip……..8:28
Nicole…..8:28
Cathy……8:40
Melody…..8:49
Kent…….8:50
Jimmy……8:54
Buddy……8:54
Anne…….8:56
Lane…….9:02
Katie……9:08
Jay……..9:10
Courtney…9:10
Alicia…..9:16
Bryan……9:29
Jessica….9:36
Diana……9:40
Don……..9:43
Heather….9:44
Carole…..10:13
Staci……10:14
Sophie…..10:19
Mike E…..10:29
Gray…….10:39
Craig……11:06
K. Edwards.11:08
Chloe……12:00…First WOD
Abbey……12:00…First WOD
Reb……..11:33
Jacob……13:18
Meg……..13:55
Steven S…18:03

1/19/2012 HELEN

HELEN

3 Rounds for time of
400m Run
21 KB Swings 53/35
12 Pullups

RX
Cole……..8:29
Weaver……8:34
Charlie…..8:42
Todd……..8:54…PR
Van………8:59
Mike R……9:11
Shawn…….9:56
Holly…….9:58
Mike S……11:00….First WOD!!
Hannah R….11:43…PR
David…….11:43
Bryan…….12:00
Cathy…….12:12
ChrisToFer..12:27
Kat………12:42….First RX
Kelly…….12:42….First RX
Kip………12:58
Jacob…….13:32
Anne……..13:37…PR
Stephen…..14:50

Scaled
Elise…….9:03
Courtney….11:57
Kayla…….13:08
Kent……..13:10..Row
Melody……13:13
Robin…….13:18
Brooke……13:24
Alicia……13:27
Rick……..13:47
Ginny…….13:50
Lightning…14:03
Jeff……..14:30
Craig…….14:33
Barbara…..14:33
Carole……14:34
Buddy…….14:52
Jessica…..15:15
Kristi……15:57

1/17/2012 I like 50’s

I like 50’s

RX
Blaine……11:08
Mike R……12:46
Charli……13:33
Cole……..13:41
SteveM……15:29….PUKIE!!
Amie……..15:41
Kelly…….15:42
Bre………15:45
Brant…….16:04
Kat………16:32
Alicia……16:46
Ginn……..16:56
Hannah R….17:22
Kip………17:29
Kayla…….17:36
Courtney….18:10
Craig…….18:20
Robin…….18:33
Nicole……18:58
Katie…….19:00
Cathy…….19:03
Anne……..19:23
ChrisToFer..19:24
Jimmy…….19:26
Bryan…….20:04
David…….20:11
Jacob…….20:24
LauraG……20:30
Mike E……20:42
Stephen…..20:57
Carole……21:17
Buddy…….22:00
Jeff……..24:20

Scaled
Jay………14:46
Elise…….17:44
Kent……..17:51…Row
Rebecca…..19:30
Barbara…..19:35
Ginny.depth.19:42
Lane……..20:00….PUKIE!!
Jessica…..20:57

1/16/2012 KB 300

KB 300 CHIPPER

25 Burpees
50 KB Goblet Squats 53/35
50 KB Sumo Deadlift Highpulls
50 Pushups
50 Abmat Situps
50 KB Swings
25 Burpees

RX+
Todd 70#…17:49

Rx
Weaver…….11:40
Charlie……12:54
Shawn……..14:11
Mike Ray…..14:38
Van……….15:03
Kayla……..15:56
Kat……….16:00
Cathy……..16:00
Kelly……..16:01
Kathy……..16:35
Cole………17:42
Katie……..18:31
Laura……..18:51
Robin……..19:02
Melody…….19:04
Anne………19:08
Rebecca……19:36
Alicia…….20:00
Garrett……20:13
StevenG……21:56
Staci……..22:06
ChrisToFer…22:10
Bryan……..24:21
Carole…….25:20
Meg……….26:00
Courtney…..26:01
Jeff………26:17
Jacob……..27:50

Scaled 35#
Kip……….16:21
Craig……..20:38
Jimmy……..25:45

26#
Austin…….17:53
Diana……..19:30
Barbara……20:12
Debbie…….28:20

1/14/2012 UNITE 55 Fundraiser

Wolfson Children Hospital Ultra Marathon

We are supporting our Lady Gritters as they tackle the Wolfson Children’s Hospital Ultra 55 Fund Raiser. This event will raise money to buy much needed equipment to help serve and diagnose children.

CrossFit Grit as the Great Community it is raised $850 towards the event. I am honored to know all of you!

1/13/2012 21-15-9 DL/KB/BJ

21-15-9
Deadlift 225/155/100
Kettlebell Swing 70/53/35
Box Jumps 24/20

RX
Brant…….6:28
Mike K……7:21
Charlie…..7:43
David…….9:38
Shawn…….10:35
Jeff B……16:27

Scaled 155/53
Joe………10:05

100/35
Robin…….7:30
Shasta……9:06
Carole……9:35
Sophie……10:01
Heather…..9:35…100/26/12
Kristy……12:23..80/26/20