SEALFIT 10-8-11

Posted on Nov 10, 2011 in GRIT by crossfitgrit 0 Comments

SEALFIT

BASELINE: ROM STRETCH

5 RFT
20 DL 95/65
10 FLOOR WIPERS 95/65
5 SKIN THE CATS
CASH OUT 400M BUDDY CARRY 95/65

FAIN 12.36
COLE 12.06
HANNAH 14.37
CATHY 15.26
KATIE 14.59
GINN 12.20

STAMINA: SPUTNIK

400M
10 BURPEES
30 ABMATS
800M
20 BURPEES
20 SQUAT JUMPS
1 MILE
30 BURPEES
10 WALKING LUNGES
BEACH RUN

GINN 42.27
COLE 42.24
FAIN 42.35
KATIE 50.19
CATHY 52.30
HANNAH 56.46

WORK: FRANKENCHIPPER

400M
20 KB SWINGS 53/35
12 PULLUPS
400M
15 OHS 45/30
30 WALLBALLS 20/14
400M
15 PULLUPS
30 PUSHUPS
45 AIRSQUATS
400M
50 PUSHPRESS 45/30
50 BOX JUMPS 24/20

FAIN 18.45
COLE 18.35
HANNAH 25.31
CATHY 23.30
KATIE 24.27
GINN 19.21

DURABILITY: 12 MIN PLANK