7/15/2013 Week 3 Day 1 Squats/Push Press with Penalties

Week 3 Day 1

4×3 @ 70%

or 115/80

WOD 10 min AMRAP

2 Push Press  155/105

10 Bar over hops

10 Over Bar Flutterkicks (2ct)

***Add 2 reps of Push Press for every round.

***2 Bar Over Burpee Penalty EVERY time you do not go unbroken through the required Push Press Set***

Results

Gritter       Rounds    BoB

Butler RX   8+4

Couch RX   10+8

Mike K RX   14+4     10

Todd RX      14+1     10

Cole RX       12+4     8

Bryan RX    12+1     8

Jacob RX     10+10   8

Katie 65    12+7

Kathy 85   10+11

Craig 115   12+2

Jane 50      10+11

Lane 115    10

Burton 135 12+3

Royer 65     14+7

Alexa 55      12+3

Carew 115   10

Charlie 145  8+10

Scott 115     10+2

Emory 55     12+6

Sarah 75      12+1    6 

Ish 125       10+10   6

Steve 115   10+11

Rachel  35   12+3

Anne 85      12+3     8

Hollie 35       6

Lindy 85       14         10

Shelby 75     12         6

Buddy 115    12+4    12

Mandy 65      12        10

Steppy 65     10+4    10

Bryan 135     16        16

Van 115        16         12

George 115   8+9       8

Tripp 135       10+3    6

Cliff 115         12+3    8

Kelly OH 95    12+2    8

Steve S 115   10+6    8

Andre 115      10+9    6

Cameron 105  16        16

Robbie 95        8+7     4

Christina 35     8+7     8

Don 115          8+10   4

Nicole 75         12+1   10 

7/13/2013 “Poker Run”

WOD  “Poker Run”

as a team of 2…15 min AMCAP:

100m Run

10 Pushups

10 Knees to Elbows

10 Wallballs

Pick 1 CARD

Hearts=Burpees

Diamonds=Jumping Squats

Spades=Mountain Climbers (2ct)

Clubs=Flutterkicks (4ct)

1 works at a time.  BOTH teammates do the Card.

2-10

Jack=11

Queen=12

King=13

Ace=15

Joker=400m Run both members of Team.

Best hand after 15 mins picks a WOD for the LOSERS!

7/12/2013 WEEK 2 DAY 3 Squats/Chipper/Make Up WOD

Skill Front Squats Week 2 Day 3

6×2 @ 85%

or 140/95

WOD Chipper

500m Row

50 Straight leg Abmat situps

40 Walking Lunges

30 Pushups (Hr)

20 Pullups

10 Burpees

100 DU/300 Singles

or Make Up a WOD from this week.

7/11/2013 NOT HBIC B-DAY WOD

Skill 

Make up Front Squats if you missed them wed.

WOD

5-10-15-20

WallBalls 20/14 10’/8′

KB Swings Russian 70/53/44/35  (Pick One)

Goblet Squats

KB Deadlifts

30 Seconds of Plank

***Don’t worry, Anne’s Birthday WOD is coming…and it will be BRUTAL***

7/10/2013 Squat Series…Plate Stuff

Skill Squat Seires Week 2 Day 2

5×3 @ 75% or 130/90

WOD

5 Rounds of

5 Burpee to Plate touch 45/35

10 Jumping Lunges (X-Grit Plate OH)

15 Flutterkicks (4ct Plate Pressed)

20 Floor Presses

5 Box Jumps 36/24

7/9/2013 “The Equalizer”

Skill 

10 each of Snatch, Clean, Push Press @ 75/55

WOD “The Equalizer”

1 Mile Run or (800×2)

20 Ground to Overhead @ 95/65

15 GTO @ 115/80

10 GTO @ 135/95

5 GTO @ 155/110

Ground to Overhead is ANY movement you need to do to get the Bar from the Ground to COMPLETELY Overhead with Control at the TOP.

***If you can no longer go up the LADDER, finish out your 50 reps at the last weight.***

Scale will be:

800m run then 50 GTO 95/65

Results

Gritter        1 mi     WOD

Jacob RX    9:52     19:29

Clayton RX 10:06   19:24

Kat RX        7:48     18:40

Carole RX    10:02   26:00

Taylor RX    8:41     26:15

Kayla RX     8:32      16:53

Alix RX        10:18    25:19

Cole RX       7:28      14:50

Shawn RX   7:13      15:56

Jeff RX        11:20     26:14

Jade RX       7:22      18:50

Marcos RX   8:42       21:52

Jake RX       7:22      20:59

Chuck RX    13:49    27:40

Clay RX       row        27:19

Robin RX     9:36       23:36

Charlie RX   6:37       12:30

Todd RX      7:23       12:42

Mike K RX    7:30       12:54

Craig RX      8:42        22:10

Steve RX     7:05        27:47

Hal RX         6:51        16:15

Richard RX   10:32      41:00

Joe F RX       7:07       23:21

George RX    7:34       21:20

Cliff RX         8:33       26:55

Kelly OH RX  8:49       21:30

Anne RX       9:20       28:44

Tripp RX       9:42        25:11

Hannah 65   9:56       21:31

Nicole 80      10:34     20:01

Jessica K 80  8:53       23:40

Katie 65        8:45      20:25

Lane 115       8:50      24:23

Cooper 135   7:45       19:17     

Shelby 80     10:04     30:01

Emory 50      10:52     22:05

Sarah D 50    7:21       15:46

Sarah 95       7:31       21:09

Rachel 80      7:34       18:01

Chase 135     8:30       41:00

Jess 90                        30:00

Bryan GRX     7:46        20:34

Phil Row/75   9:21        21:30

Robbie 95      11:30      25:00

7/8/2013 Week 2 Day 1 Squat Series then “K-REV B-DAY”

Skill  Week 2 Day 1 Squat Series

4×4 Front Squats @ 65%

or 120/80

WOD “K-REV”

Buy In 5 Wall Climbs

10 Double Unders/2x Singles

2 Burpees

10 second Plank (any)

20 DU

4 Burpees

20 second Plank

30, 6, 30

40, 8, 40

50, 10, 50

60, 12, 60

Cash Out 34 Pullups

7/6/2013 TAG TEAM those “Girls”

It is gonna be a NASTY day at GRIT

TEAM WOD….as a Team of 2 to 3 complete in order as Many Girls as Possible in 20 minutes:

ONLY one partner works/runs at a time!

“FRAN”

21-15-9

Thrusters 95/65

Pullups

“Helen”

3 rounds

400m Run

21 KB Swings

12 Pullups

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

“Diane”

21-15-9

Dealdifts 225/135

Hand Stand Pushups (1 abmat)

“Grace”

30 Clean and Jerks 135/95

WeekEnd HomeWork

OK…so we have finished up the first of 3 weeks of the Squat Series.  Your weekend homework is to go over your numbers and be ready for next week.

Make up a sheet or put it in your phone as a Note.

WEEK 1

4×5 @ 60% 1 RM

5×4 @ 70%

6×3 @ 80%

WEEK 2

4×4 @ 65%

5×3 @ 75%

6×2 @ 85%

WEEK 3

4×3 @ 70%

5×2 @ 80%

6×1 @ 90%

7/5/2013 Squat Series….Jacobs Ladder

Skill Squat Series Week 1 Day 3

6×3 80% of 1 rep Max

or 135/85

WOD “Jacobs Ladder”

10 min Amrap of

5 Deadlift

5 Hang Cleans

5 Front Squats

5 Push Press

Start at 20#/15# DB and go up the ladder until failure of completing 75#

Core Work

50 DB Side Bends each side (Use the DB weight you FAILED on)