“GRID Saturday Madness!!!”

Posted: November 26, 2014 in Uncategorized


This Thursday (Thanksgiving) & Friday, We Will Host 1 Session, Both @ 9:30AM… Thursday Will Be Our Annual “Earn Your Bird” WOD and Friday Will Be The “Burn Your Bird” WOD! Please Sign Up On The White Board In The Lil’ Box For Both WODs… Saturday Will Be “Business As Usual”… MOBility @ 7AM & 11AM, Olympic Lifting @ 8AM & GRID WOD @ 10AM…


"GRID Saturday Session!"

Yea… WHAT THE F–K  Is Going On Here?!?!

The GRID WOD Saturday’s Have Been SIC!!!

This past Saturday, we had 5 Athletes show up to The 10AM GRID WOD and Coach Ivan hopped in to make it even… 3 vs. 3…

As you can see from the picture above, there was a lot going on!

The WOD involved a whole lot of Deadlifts and a bunch of “Core” Movements.

As a Team, they had to perform 70 Deadlifts @ 95lbs, 100 Sit Ups, 60 Deadlifts @ 115lbs, 80 KettleBell Swings, 50 Deadlifts @ 135lbs, 60 Sec Plank Hold, 40 Deadlifts @ 155lbs, 40 Hip Extensions, 30 Deadlifts @ 185lbs, 20 MedBall GHD Sit Ups and 20 Deadlifts @ 205lbs!!!

Yea… CRAZY!!!

I’ve said it before… Monday-Friday… The Programming is SET! Saturday’s Olympic Lifting is SET!

Science Behind The Madness…

But on Saturday’s GRID WOD… It’s kind of “Up In The Air”…

It all depends on who shows up… Who Signs Up and Shows Up… Who Signs Up and No Shows… Who Doesn’t Sign Up and Shows Up… And obviously, everyone’s Athletic Ability…

That being said…


As Coaches, we come up with the WOD, and once the Team Captains are chosen, once the Teams are chosen, it’s pretty cool to see how you guys come up with your “Strategy”… Sometimes it works… Sometimes it back fires… And when it does back fire, it’s interesting to see how you guys fix your original plan…

Sometimes you Win… Sometimes you Lose… Who Gives A F–K?!?!

GRID Saturdays Are Fun!!!

Let’s see if we can make this Saturday’s GRID WOD The Biggest One So Far!!!


MOBility: 6AM, 7AM, 8AM & 9AM


Front Squats:

10 Mins To Perform: 4 Sets of 5 Reps @ 65% of your 1 Rep Max


From The Rack…

For Time: 

5 Jumping Back Squats (Rx’d: M-75lbs/F-55lbs…)

5 Strict Press (Rx’d: M-75lbs/F-55lbs…)

5 Russian KBS (Rx’d: M-70lbs/F-53lbs…)

Speed Bump Run

10 Jumping Back Squats

10 Strict Press

10 Russian KBS 

Speed Bump Run

15 Jumping Back Squats

15 Strict Press

15 Russian KBS 

Speed Bump Run

20 Jumping Back Squats

20 Strict Press

20 Russian KBS 

Speed Bump Run



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