11/14/12 Deadlifts and Toes to Bar

WOD

10-1 Deadlifts 100% Bodyweight…75% for scaled

1-10 Toes to Bar

These Deadlifts are TOUCH AND GO…even on setting it down after last rep!

Control and Form are the Key.

Post WOD

400m Run for the board.

Gritter……..WOD..RX

Cole…….4:33…HOLY HELL!!!!!!!!!

Todd……6:00

Charlie…6:23

Shawn…7:04

Couch….7:51

Mike K…7:58

Blake…..8:52

Kat……..9:10

Nat……..9:13

Kelly O…10:15

Jacob…..10:43

Craig……11:05

Seth…….11:16

Anne……11:21

Bryan…..11:32

Katie B…11:34

Buddy….13:02

Sarah…..14:10

Jeff B…..15:12

Weight/T2Bar<

Melody..130…9:06

Clayton..205…12:46

Katie H…80…11:45

Carole….115…12:22

Sandy….90/AB..8:00

Giery..185…10:54

Chris….155…9:42

HannhG..105..13:00

Pate……155…11:42

Justin….150…10:24

Rachel…75….10:16

Della..As/T2B..9:00

Mandy WOD…12:30

400m RUN

Todd…….1:08

Charlie….1:11

Mike K…..1:15

Shawn…..1:18

Nat……….1:19

Craig…….1:20

Couch…..1:23

Geiry……1:24

Blake……1:26

Melody….1:27

Kat………1:30

Seth…….1:32

Bryan…..1:35

Kelly O…1:36

Sarah…..1:38

Pate…….1:42

Jacob…..1:47

Hannh G.1:47

Sandy…..1:51

Katie B….1:55

Anne…….1:56

Della…….2:03

Rachel…..2:06

Carole……2:06

Justin……2:24

11/13/12 15 Min AMRAP of V Sit Ups

WOD  15 min AMRAP

5 Burpees

10 Airsquats

10 V-Situps (Toe Touch)

10 Jumping Lunges (Knee Kiss)

RX

Van……13+15

Kelly O.13+4

Charlie.12+10

Todd….12+9

Cole…..12+9

Joe F….11+23

Celeste.11+20

Jean M..11+2

Giery…..10+15

HannahR.10+14

Robin….10+10

HannahR.10+5

Kent……10+3

Katie B..10+2

Bryan….10

Kathy M.10

Sarah…..9+21

Alix……..9+11

Bre……..9+9

David B..9+8

Anne…..9+6

Bryce…..9+3

Nancy…8+27

Jason….8+25

Carole…8+18

Justin….8+15

Lane……8+4

Sixone…8

Taylor….8

Richard..8

Jacob…..7+23

Nicole….7+4

Jeff B…..7+1

Rachel…6+26

George..6+15

Josh H…6

11/12/12 Regional WOD 12.2-ish!

WOD  Regional 12.2-ish!

2000m Row

50 Pistols (Alt Leg)

30 Hang CleaNS

RX-185/110

I-155/95

II-135/80

III-115/65

RX……17mCap……Full

Todd…….15:04

Cole……..16:55

Mike K…..16:59

Kat………..15…..19:10

HannahR..10…..21.22

I

Giery……..16:51

Kelly O…..27…..17:24

Kathy M….17…..21:40

Nat………..13…..20:57

Jeff B……..11…..21:32(135)

II

Buddy….15:44(pp)

Carole….16:46(pp)

Anne……16:51(pp)

Jacob…..25……19:16(pp)

Celeste…20……19:43(pp)

Lane……..13…..24:26(pp)

Chris M….19(pp)

III

Joe F…….14:57(pp)

Hal……….15:04(pp)

Kristy……15:44(pp)

Bryan…..16:16(pp)

Taylor…..16:39(pp)

Jason…..25……18:07(pp)

Jean M…20……20:50(pp)

Blake……17…..19:58(pp)

Bryce……16…..20:40(pp)

Justin…..5…….24:44(pp)

Katie……8@75…21:01@65(pp)

Joanna…3@65

Richard…20……18:52@85(pp)

Miranda…8…….25:20@55(pp)

Brandon…8……20@95.20:30(pp)

Nancy……22…..17:42@30(pp)

11/09/12 Ralph

It is time to suck it up and pay respect.  Have you forgotten that there are Brave men and women STILL fighting and dieing for our Freedom….WELL DON’T FORGET.

“Ralph“

Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

11/08/12 MAX Front Squat

Pre-Wod

3 rounds of “Cindy”

5 Pullups

10 Pushups

15 Airsquats

WOD

1x1x1x1x1x1x1 Front Squats

**Go to FULL Depth…DO NOT GO HEAVIER if you cannot achieve Hip Crease BELOW Knees**

—If Front Rack is NOT possible do BACK SQUATS—

11/06/12 1 Bar…Many Sit Ups

WOD  15 Min Amrap

5 Deadlifts  155/115…135/95…115/85…

3 Hang Cleans

1 Push Jerk

25 Abmat Situps

X-GRIT…GET HEAVY!

185#

Todd…….9+9(am)…11+12(pm)

Cole……..10+9

RX 155/110

Charlie…..10+18

Couch……10+14

Kat……….10+9

Daniel……9+8

Jeff B…….6+26

135/95

Kelly O……10+27

Buddy…….9+19

Shawn……9+18

Jacob…….8

Kent……..7+25

Craig…….6+28

115/85

JeanMarie.10+29

Lane……..10+17

Kathy M….10+9

Robin……..10+1

Carole…….9+32

Bryan…….9+16

Blake…….8+19

Melody…..8+5

Joe F……..8+3

Anne……..7+28

Scaled

Richard..95…5+5

Alix…75…9+8

Laura.75..7+29

Taylor.75..8+7

Nicole.75..8+22

Mary…65…10+17

Sarah..65…9

HannahG.65.8+20

Miranda.65…6+14

KatieB..65…7+25

Nancy…50…6+15

POST WOD WOD

3 rounds of

10 Overhead Squats 135#

50 Double Unders

Todd…..6:00

Couch…9:53

11/7/12 Double Under Sprint

WOD

Buy-In  500m ROW

4 rounds of

50 Du’s/150 Singles

200m RUN

Cash Out 500m ROW

CORE

10 KB Windmills (each side) 53/35/26

11/5/12 “Mental”

WOD “MENTAL”

4 Rounds for time with a 30 min time cap
25 Goblet Squats 53/35
25 Pullups
25 Kb Swings 53/35
25 Pushups (HR)
25 Box Jumps 24/20

11/2/12 “1 Minute to Win It”

WOD    “1 MINUTE TO WIN IT”

Each Athlete will have 1 minute to do as many reps of each exercise (IN THE ORDER LISTED BELOW) as possible, followed immediately by 1 minute to REST and set up for the next exercise.

1 minute of MAX REP DEADLIFTS: RX (275/195) Scaled I (225/155) II (185/135) III (135/95)Full hip extension at top of lift bumpers must touch floor at bottom of every rep.  NO BOUNCING!

1 minute of MAX REP AIR SQUATS: (bottom must hit Medball target or below parallel for each squat and full hip extension at the top).

1 minute of MAX REP PUSH-UPS: Chest must touch the floor at the bottom, and arms must be fully extended at the top. If stomach touches floor before chest – NO REP. Snaking the body (losing the plank) will result in NO REP.

1 minute of MAX REP PULL-UPS

1 minute of MAX REP DOUBLE UNDERS.

1 minute of MAX REP BOX JUMPS (24in/20in). Full hip extension on top of Box.

11/1/12 Dough on the Floor, Wipe It Up

WOD 15 min Amrap

5 Dough Rollers  135/115/85/65

5 Floor Presses

5 Floor Wipers (2ct)

15 Bar Hops

Core

30 Stick Situps