10/2/12 3 Rounds with Plate

WOD 3  rounds for time

25 Double Unders/ 75 Singles

20 Burpees to plate touch

15 Goblet Squats with Plate 35/25

10 Pullups

CORE

100 Flutter Kicks (2ct-with Plate extended up over chest)

10/1/12 What’s Your BEAR?

WOD 1  15 mins to find your:

1 Rep Max Bear Complex 

5 Evolutions of:

Clean

Front Squat

Push Press

Back Squat

Push Press (You MUST lock out last push press with control before it is considered finished)

TOUCH AND GO for 5 evolutions.

To Eliminate any ties you can complete as many reps of TOUCH n GO Deadlifts at the end of your 5th Evo.

Example score.  Finished 5 evo with 135# and did 13 Deadlifts WITHOUT resting bar on the floor…135.13.

SCALED(or you cannot go to back rack)  Clean, Front Squat, Push Press, Front Squat, Push Press=1 evo.

After you find your 1 Rep Max:

WOD 2

5 min to get MAX CALORIE ROW

9/28/2012 DEADLIFTS and RINGDIPS

WOD  10-8-6-4-2

Deadlifts @ 125% Body weight  (Scaled 100% BW)

Ringdips  (X-Grit must muscle up to ring dips)

X-GRIT

Todd….245#….4:17

Star…..190#…..4:42

Charlie.220#….4:04

RX(125% Bodyweight)

Mike K..255#….2:24

Van……210#….5:06

Nat…….245#….3:21

Bryan….180#….5:08

Kent……215#….4:40

David B..265#…3:50

125%BW…Band

Anne….155#red…5:41

Kat……185#BLUE..5:54

Robin…165#red…5:58

Jenny…195#blue..6:47

Jeff B….280#Box..8:00

White….315#??….7:30

Craig…..225#blue.4:26

100%BW…Band

Josh…..185#blue…5:30

Kathy M.145#red…6:13

Mandy….105#blue.3:58

Buddy…..225#BLUE.4:56

Alix………145#BLUE.5:23

SCALED

Carole…100#red…6:33

StacyJ…105#Box..7:21

Bryce….115#BLUE.4:29

Amy……65#BLUE…5:14

Steppy..105#BLUE.5:01

9/27/2012 “Anchored Annie”…”Skinny Grace”…WHY NOT?

WOD 1  “Anchored Annie”

50-40-30-20-10

Double Unders (3x Singles)

Abmat Situps (Use DB to anchor feet and go Floor to DB Touch)

WOD 2   “Skinny Grace”

30 Clean and Jerk 95/65   X-GRIT…GO RX GRACE!

Post WOD  Unbroken Double Unders

Spend 10 mins and get a PR.

RX-WOD 1…..X-WOD2

Todd…6:18…2:50

Kat…..8:02…5:03

MikeK.8:26…2:55

Nat….7:37….6:13

White.10:30..2:57

RX-WOD1…..”Skinny”

Kelly O..5:51…..2:51

Van…….6:17……2:20

Jenny….7:45……2:22…West Palm

Kristy….7:51…..3:20

David B..8:25…..3:20

Laura…..8:28…..5:15

Star…….8:48…..4:44…Wilmington

Singles…….”Skinny”

Kathy M.8:06…..4:13

Carole….9:58…..3:32

Anne……9:37…..4:21

Jessica…10:17…4:24

Joe B……11:00…5:18

Jeff B……13:13…3:39

Melody….9:07…..3:56

Blake……11:25….4:35

Robin……8:39…..3:33

Nicole…..10:28….4:16

Buddy…..6:23……2:32

Celeste…8:52……3:15

Steve…..9:56……4:40

Joe F……7:09……2:15

Hannah..9:20…..4:44

Stephanie.11:07…7:19

Jean M…9:18……3:18

Alix…….11:01…..3:40

Singles…..Scaled

Bryan…..8:17…..2:18(65)

Kelly R….8:39…..2:52(50)

Nancy…..12:46…5:16(35)

Sandy…..10:05…3:55(50)

K Royer..9:25…..3:57(50)

Bre……..9:40……1:48(30)

Stacy…..18:38(1to1).4:13(50)

Sarah….10:08…..2:30(50)

Miranda.12:00…..3:10(40)

Rachel…13:24…..2:45(40)

9/26/2012 “Jackie”

Strength

5×3 Strict Press using 75% of your 1RM or 75/50 and up..NO LEGS!!!

Conditioning

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pullups

Core

3×15 Toes to Bar Unbroken if Possible!

9/25/2012 1 REP CLEAN…SPRINT

BB  4×4 Hang Clean Pulls  95/65

WOD  1x1x1x1x1x1x1 Clean

X-GRIT….JERK IT!

Conditioning

30 Airsquats to Med Ball

100m Sprint

20  Airsquats to Med Ball

100m Sprint

10  Airsquats to Med Ball

Grit……1RM…..WOD…RED is a PR

Todd…..275…..2:43

White…245…..3:38

Cole……225…..2:44

Mike K..225

Jeff B…215…..4:04

Jacob…205…..3:33

David B.195….3:08

Charlie.195…..2:37

Nat…….185…..3:03

M Giery.185…..3:32

Buddy…175…..3:44

George..165…..3:24

Joe F…..165…..2:39

Kent…..165…..3:01

Josh H..155…..3:40

Blake….145…..3:21

Bryan….145…..2:47

Jason….145…..3:41

Steve….145…..2:55

Kat…….135….2:48

Jeff J….135….4:06

Kelly O.135…..2:49

Robin…125…..3:11

Anne….110…..3:10

Alix……105…..4:07

Kathy M.105…..3:41

Melody.105…..3:22

Jean M.105…..3:01

Carole..105…..4:23

Katie H.100

Stephanie.95……3:55

Mandy…85……3:03

Kelly R..85…….3:42

Katie B..85…….3:33

Sara…..80…….3:27…..1st WOD!!!!!

Sandy..65……3:49

Laura…3:10

Nancy..5:10

Rhonda.5:11

9/24/2012 Curtis P’s?

BB 10,8,6,4,2 Overhead Squats  45/35…Go up each round 10/5#

You can take weight from the rack.  If Overhead Squat is not possible do Front Squats or Back Squats.

X-GRIT Hang Power Snatch the beginning of each round…Get heavy

WOD   5,4,3,2,1 Curtis P’s (5 Rounds Descending Curtis P’s)

5,4,3,2,1 Curtis P’s 115/75 (X-155/105)

10 Bar Pushups

15 Over Bar Hops

200m Run

CORE 

100 Medball Side taps 30/20 (2ct)

9/21/2012 Time for some Sprinting

BB  5 x 1 EVO Bear Complex  45/35 and go UP!!!

WOD  4 x 400

run 1 400m sprint

rest 2:00 between each run.

Try to keep each 400m within 3 to 5 secs within each other.

Cool Down  Work on a skill you are weak on!

9/20/2012 15 Min AMRAP LADDER

WOD  15 Min AMRAP LADDER

1,3,5,7,9,11,13,15…

Power Cleans (X-155/105) 135/95

Over Box Jumps 24/20

Pullups

Go up the ladder as high as possible in 15 mins.

Score is the final number completed plus reps…ie. 9 + 13…Completed all the 9′s plus 11 Power cleans and 2 OBJ’s.

Post WOD CORE

200 Flutterkicks (2ct)

Flip over to pushup plank IMMEDIATELY for 10 secs after each time you have to stop Flutterkicking!

X-GRIT

Todd…….15

Mike K…..15

Angela…..13+31

Scott……..13+24

Nat……….13+4

Daniel……13+3

Couch……13

DavidB….11+11

White……11+9

Jacob……11

RX

George….11+10

Joe F…….11+7

Giery…….9+30

Buddy…..9+20

Scaled

JeffB..155/Blk..11

Kent..125?…13+10

95#

Bryan…..13+5

Lane…….11+33

Carole.blue…9+6

Craig………13

Joe B..Grn…13

Cliff….Blue..13+5

85#

Robin……..13

Anne…….11+11

Laura…….9+1

Melody..Blue.11+5

Scaled

Mandy..65….11+35

Hannah……..11+5

Nicole..65…..11+5

JeanM..65…..11

Miranda.35…11+8

Kelly R..65/Grn.13+7

9/19/2012 ROW IN…TIRES…Race to the BALLS

SKILL  5,4,3,2,1 KB Windmill Hold.  Get heavy

WOD

Buy In  1000m Row

5 rounds of 

30 DU’s/90 Singles

200m Run w/

2 Tire Flips each approach 400#/200# (Girls can do 1 400#)

6 UNBROKEN Wallballs 20/14 (If you drop you must restart at 1.  If someone is waiting for your spot you must get behind them and wait until they go)

5 Burpees

RX/400# Tire

Van…………17:56

Charlie…….18:11

Kent………..19:40

Troy………..22:04

Cole..30#….22:59

Kat…………22:55

Craig………22:57

David B…..22:55

Kelly O……23:15

Couch…….28:00

Melody……29:15

RX

Kristy……23:58

Laura……26:40

Singles/400# Tire

Josh H……29:11

Hogan…….24:40

Jeff………..27:53

Lane………23:40

Cliff……….27:59

Shawn……19:05

Giery……..20:01

Joe B……..23:25

White…….21:23

Ewell……..24:00

Jacob……..26:31

Bryan…….21:31

Robin…….24:12

Steve…….24:22

George…..21:38

Jason……..21:13

Wiliam……26:40..Row

Seth……….14/400#(1)

Singles/200#

Kathy M…..23:18

Shannon….26:38

Anne……….24:46

Carole……..28:01

Sandy……..26:00

Royer……..24:20

Joanna……25:07

Hannah…..25:10

JeanM…….21:39

KatieH……28:28..Row

Nancy…….28:25..150#/10

Rachel……27:00…10#

Miranda….24:11…10#