12/31/2014 LAST DAY OF THE YEAR!!!

It has been a Pleasure and a Honor to Train, Teach, Learn, WOD, Laugh, Cry, Sweat and BLEED with ALL OF YOU!!!

I am SO EXCITED for the next year of MEMORIES to Come!  THANK YOU GRIT ARMY!

Fitness

Buy in 2014m Row 

6 rounds of 

10 Slamballs 40/30/25

10 Wallballs 20/14

10 Pushups

20 Flutterkicks (2ct)

Cash out 800m Run 

12/30/2014 Jacob’s Day

Happy Birthday to Jacob Melton!!!  Time to get PUMPED!

Fitness

A. 8 rounds of

6-8 reps Bench Press (Go up in weight each round)

32 Double Unders/ 75 Singles

B. 10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

DB Curls/each arm

Tricep Extension (1 DB behind head)

Competition

A. Squat Clean and Split Jerk, quickly build to a challenging single

12/29/2014 Burpees/BAR WORK/Burpees!!!!

Fitness

A. 20 seconds of MAX Burpees

B. 10 AMRAP of ascending reps

1 Deadlift

1 Push Press

1 Airsquat

10 Flutterkicks (1 ct each time)

Add 1 rep to each of the DL, PP, AS each round

C. 10 EMOM of Burpees

Every min on the min perform the number of Burpees you got in A

Competition

Morning Session

12/24/2014 “The 12 Days of Christmas”

I want to Thank all of you for your friendship, hard work, laughter, sacrifice, support, failures and successes!

Merry Christmas Gritters!!!

“The 12 Days of Christmas”…You can SING IT!!!

1 Bar Over Burpee

2 Box Jumps 24/20

3 Front Squats 95/65

4 Push Press

5 Pullups

6 Push Ups

7 Knees to Elbow

8 Back Squats

9 Abmat Situps

10 Lunge Steps

11 Hang Power Cleans

12 Thrusters

Start with 1 Bar over burpee, then 2 Box Jumps and 1 BOB, then 3 Front Squats 2 Box Jumps 1 BOB, then 4 Push Press…and on and on till 12 Thrusters 11 Hang Cleans 10 Lunge steps…

Gritter

Alyse           RX/27:45

Anne           RX/25:28

Barbara       45/30:00

Beth           15/10:00-1st WOD

Brantley      RX/31:45-DNF

Brea            55/22:59

Butler          RX/26:22

Craig           75/31:01

Dirty           RX/21:40

Don             75/30:56

Faulkner      RX/26:11

Geer            55/28:10

Geer            45/23:15

Hal              RX/17:16

Jason           75/28:25

Joanna         35/25:12

Kathy           45/24:29

Marcos         RX/25:31

Melissa      65Grn/28:15

Mike K          RX/17:13

Nicole           45/27:45

Phil               45/27:45

Steven          RX/20:40

12/23/2014 A or B

Fitness

A. 3 Rounds of

500m Row(sprint 1:45/1:55 pace)

40 Abmat situps/30 GHDs

30 Mtn Climbers(2ct)

20 Toes 2 Bar

10 Air Squats w/ 3 sec bottom hold

–OR–

B. 2000m Row

100 Kb Swings

10 Burpees if you

step/rest/break/pass out

Comp-

Fitness

Gritter

Nicole         A/19:43

Bre             A/21:00(800m run)

Marcos        A/21:43

Garret        A/21:46

Josh           A/21:59

Chad          A/22:40

Scott          A/22:43(800m run)

Rachel        A/22:55

Haley         A/23:21

Bill             A/23:47

David         A/23:53

Jeff            A/24:55

Alyse         A/25:40

Kathy        A/25:59(800m run)

Don           A/27:23

Blake         A/27:41

Ewell         A/27:47

Jason         A/27:50

Kristi          A/28:08

Jacob          A/28:50

Brantley     B/17:28(53)

Comp

Gritter

Todd     

Ryan

Kayla

Carole

Charlie

Mike

Kat

12/22/2014 Backsquats/ROW-KB

Fitness

A. BackSquat 10-8-6-4-2-2-2 Progressively Heavier

B. For Time

2000m Row

100 KB Swings 53/44/35/26

***Everytime you Break/Stop/Rest = 10 Burpees***

C. Pullup Series

Level I—5 to 8 reps X 4 sets Banded
Level II–5 to 8 reps x 4 sets Banded (use light band)
Level III/IV/V-5 EMOM Max Strict Pullups Unbroken

Competition

A. Work to Heavy Power Snatch (15 min tops)

B. Power Clean, 5 TnG reps per minute x 5 minutes – @ 65%

C. Power Clean, 3 TnG reps per minute x 5 minutes – @ 80%

D. Power Clean, 2 TnG reps per minute x 5 minutes – @ 90%

E. 8 EMOM

6 Thrusters – 95/65

6 C2B Pull-Ups

Fitness

Gritter

Ewell          145    35/14:40

Kelly OH     165    35/15:56

Bekha        185    35/16:40

Scott          200    53/16:50

Colt            275    53/17:13

Jason         185    44/18:10

Faulkner    255    53/18:43

Marcos       205    53/18:55

Kathy         135    35/19:01

Alyse          155    35/19:12

Nicole         125    26/19:39

Joe             145    35/19:51

Misty          105    26/20:04

Haley         125    26/20:09

Geer          115    26/20:35 

Laura         115    35/21:19

Jacob     235(10)  53/21:55

Blake          195    44/22:01

Don            255    44/22:10

Comp

Gritter

Kat        100/95/115/130/-

Kayla      105/95/115/130/√

Carole     100/90/110/125/√

Rachel     110/95/115/125/√

Todd    210(15)/185/225/250/all    

Ryan        215/185/225/250/√

Mike K      175/165/205/230/all

Hal           140/135/165/185/√

Van          160/150/180/200/all

12/19/2014 20 AMRAP + CORE

Fitness

A. 20 min Amrap

400m Run

25 Pushups

400m Run

25 Toes To Bar

B. Core

3 rds of

30 Flutterkicks

30 Bicycles

Competition

A. Run 5 mins (200’s)

B. Make up any you Missed this week

C. 30 min Amrap Moderate Effort

3 min Airdyne

20 Box Jumps 24/20 (Step Down)

20 GHD Situps

10 OHS at 45/35 (SLOW REPS + Super Deep)

Fitness

Gritter

Scott           3+390

Faulkner      3

John            3

Misty           3

Nicole          3/row

Colt             2+831

Bryan          2+825

Kelly OH      2+825

Marcos        2+700

Will             2+625

David          2+600

Brantley      2+425

Laura          2+400

Alyse           2+300

Blake           2+200

Comp

Gritter

Todd          6+12     3+16HD

Mike K       5+12     3+1:30Airdyne

12/18/2014 Browling….One Arm Dumbell Hang Squat Clean Thrusters

Fitness

A. Browling

5 attempts at EXACTLY 100m on the rower

Every meter over or under equals 2x Pushups

B. 4 Rounds of

10 Hang Squat Clean Thruster RT ARM 35/25

6 Overhead Lunge Steps

10 HSCT LFT Arm

6 OLS

6 Burpees

200m Row

Competition

A. Finish Missed from this week

B. 5 Min of Rowing for Max Meters

C. 7 min Amrap of

12 Wallballs

30 Double Unders

Fitness

Gritter

Steven        35/12:54

Faulkner     35/13:41

Seth           30/14:07

Bryan         25/14:16

Kelly OH     25/14:32

Butler         35/15:16

Ryan           35/15:42

Rachel         25/15:54

Colt             35/15:55

Jason          25/16:15

Melissa        20/16:31

Alyse          20/16:36

Haley           20/16:39

Anne           25/17:19

Jacob           35/17:23

Josh            25/18:19

Jenny      25/15/18:24

Alix             25/18:36

Kristi           10/18:38

Kelly           15/19:11

Burton         35/19:25

Phil              15/19:50

Don             30/20:16

Comp

Gritter

Hal      104/6

Kat       85/3+12

Van      85/5+9

12/17/2014 Everyone Loves an EMOM

Fitness

EMOM

10 DU/25 Singles  ⇐Even Minutes

1 Pull Up**           

1 Airsquat**

10 DU/25 Singles   ⇐Odd Minutes

1 Toes to Bar**

1 Burpee**

**Add 1 Rep each minute**

Fitness

Gritter

Scott        du     9+52

Bre           du    7+50

Kelly OH   du     7+47

Ryan        du     7+42

Nicole                7+24

Misty                 7+18

Colt          du     6+46

Marcos     du      6+45

Jacob       du      6+43

Bekhah    du      6+42

Alyse        du      6+39

David       du      6+17

Don                   5+42

Ewell        s        5+38

Jeff         grn      5+35

Jason       du      5

Blake        s        5

Geer                   5

Anne        du      4+38

Betsy        s        4

——————————————————————

12/15/14 WOD

Miranda     13:47 85-105#+run

Bryan        15:09 115#

Alix            16:19 85-105#+row

Mandy        19:21 70#

Cameron    20:59 65#

——————————————————————

12/16/14 WOD

Buddy    35    331

Comp

Gritter

Todd      80/8

Mike K   90/4

12/16/2014 1min ON…1min OFF

Fitness

A. Overhead Squat, 15 min for 3 reps X 3 sets…GET DEEP!

B.  3 rounds for REPS/1 min ON…1 min OFF of:

Rowing for Calories

Kb Swings

Ambat Situps

Wallballs

Competition

A. Finish any that you missed yesterday

B. 5 min AMRAP
KBS – 70lb
* Goal is 75 reps
+
rest 10 minutes
+
C. 7 min AMRAP
12 Wallballs – 20lb to 10ft
30 Double Unders

Fitness

Gritter            A            B

Scott                           351

Colt               135        336 53/20

Nicole             55         331 35/14

Kathy             100       327 35/20

Ryan              185       322 53/20

Faulkner         155       315 53/20

Anne           85-90(1)  311 35/14

Jacob                √        310 53/20

Jenny               35       308 26/14

Bryan               95       301 53/20

Chad                95        299 44/20

Seth                            297

Phil                  35        291 35/14

Alyse           85-90(2)   285 35/14

Misty                15        283 26/14

Laura                65       280 35/14

Geer                 35       277 35/10

Jason                           276 44/20

Haley                           271

Melissa                         269

Josh                  65       266 44/20

Alix                   75       255 35/14

Richard             35       222 26/14

Burton                         221

Ewell                 45      220 44/20

Blake              90         216 44/20

Comp

Gritter

Todd          185/275/225/285/135-155-175

Steven G    225(1RM-FS)/67/5+a