January 6, 2013 Hit the Road ‘Giery’

Our Michael Giery is heading out to Jackson Hole for some “Royal sewing of the Oats”.  Let’s send him off right!

WOD  “Giery”

20-15-10-5

Row for Cal

OWL 45/25

Bumper Plate Side Taps (2ct)

Pullups

CORE

50 V-Situps

Ruck Wod

400m KB Carry 53/35/25 (Each Hand)

Set them down…10 Air squats!

January 3, 2013 10-8-6-4-3 KB TIME

Buy-in  1000m ROW

then 10-8-6-4-2

Kb Waist Circles (Both Directions)  Kb Swings around your waist…Dont worry I will show you!

Goblet Squats 70/53/35

Jumping Lunges (2ct)

CORE

100 Flutterkicks (2ct BIG)

RUCK WOD

100 Calf Raises…Toes on a 25# plate (use a PVC for stability if needed)

January 2,2013 Paleo Challenge WOD

WOD 1

1 minute on, Rest 1 min for Max reps

Abmat Situps

Push Press 75/55

Back Squats 75/55

Hang Clean 75/55

Pushups (HR)

Rest a few minutes then

WOD 2

400m Sprint

Rest a Few min then,

WOD 3

Max WATTS on the Rower

Go for about 3-5 Attempts

January 1,2013 Happy New Years Gritters… YES It IS my Birthday WOD

Happy New Year.  This is gonna be a Fun Day.  Come in, do what you can, Go play!

WOD 1

39 Wall Balls 20/14 to 10′

39 Doubleunders/ 108 Singles

3 Tire Flip  600/400  (Partner help is acceptable)

39 Over Box Jumps

39 Du’s/108 Singles

3 Tire Flips

39 Burpees

39 Du’s/108 singles

3 Tire Flips

REST 10 mins…or so!

WOD 2

39 Deadlifts  @ Bodywieght

Max unbroken Front Squats 100% BW/75% BW…(Can be taken from rack or partners)

Max unbroken OHS  Same weights.

REST 10 mins…or so!

WOD 3

400m RUCK   135/115/95/75

Everytime you put bar down…5 Squat Cleans

Cash out with 39 Calorie Row!

December 27, 2012 MedBall 10s

Barbell   10 reps 3-Position Snatch 75/55 (Power, Hang, Pocket)

WOD  10 min Amrap

10 Medball Cleans

10 Medball sidetaps

10 Medball Abmats

10 Double Unders/ 40 singles

CORE 8 Intervals

Tabata Plank 

RuckWod

2 x 10 Log Presses…Yes you need some partners!

December 26,2012 ‘Partner DT”

WOD  Partner DT

12 Min Amrap of “DT”

12 Deadlifts 155/110

9 Hang Cleans

6 Push Jerks

Alternate Partner each round!

RX—155/110

I—–135/95

II—-115/85

III—95/65

RuckWOD

200m Farmers Carry 35/25 Plates  ***Use finger Pinch ONLY***

100 BIG Flutterkicks (2ct)

December 21,2012 It’s Just the Beginning

W/U  5 EVO Bear Complex

Mobility  Bar Arm Strecth

WOD  21 min AMRAP

12 Floor Presses

21 BIG Flutterkicks (2ct-Bar Pressed)

12 Dough Rollers

200m Run…..or……200 Jumprope!

December 20, 2012

WOD Option 1 Championship Team Fight Gone Bad

Team of 3…1 min each, Team members rotate through 5 rounds with no rest.

Wall Ball 20/14

Sumo Deadlift Highpull 75/55

Box Jumps 20″

Push Press 75/55

Row for calories

WOD Option 2

21-18-15-12-9-6-3

Sumo Deadlift High Pull 75/55

Push Press  75/55

December 19, 2012 Tabata Row-Max Lunge then Run

WOD 1

5 minutes of Tabata Row for calories. (10 intervals of 20 secs Row, 10 secs Rest)

***Score is total Calories***

WOD 2

5 minutes of Tabata Walking Lunges (Only 10 Lunge steps MAX per 20 sec Interval)

***Score is in Yards***

WOD 3

800m Run

***Yea its cold…get back to the box fast***

December 18, 2012 Bottom Up Kettlebells?

Barbell   50 Shoulder Pass Throughs  15# Bar/PVC

Then

20 Bottoms Up Kb Presses  35/26

WOD

10 Rounds of

10 Snow Angels

20 Bicycles (1ct)

30 Flutterkicks (1ct) 

200m Run

X-Grit—-Strength

5-4-3-2-1 Hang Squat Clean   135/95….Then Get Heavier!