7/30/2014 Slamballs!!!

Fitness

A. Strict Press 8-12 x 4 sets

B. Slamball Chipper

800m Run

30 Slamballs 40/30/25/20

15 Goblet Squats

600m Run

20 Slamballs

10 Goblet Squats

400m Run

10 Slamballs 

5 Goblet Squats

50 Flutterkicks w/ Ball pressed

Gritter

Steven 40     11:52

Hal      40      12:26

Greg   40       12:27

Van     40      13:13

Jeff      40      13:42

Dan     40      14:26

Jacob  40       16:23

Rick     40      18:40

Scott   30      11:38  

Faulkner 30  13:58

Marcos 30    14:02

David   30    15:45

Ryan   30      15:52

Mitchell  30   16:04

Pat      30     16:26

Josh    30     16:48

David S.  30  17:06

Lane   30/AS 17:43

Erin      25     12:29

Nicole   25     13:06

Bryan   25     13:38

Kelly OH  25  14:06

Jeff       25     16:00 1/2 Run/AS

Alix       25     18:38

Eleanor  25   18:47

Joe F.   25      21:55

Jenny   20      14:03

Miranda L. 20 14:32

Celeste  20    14:43

Jessica  20     14:54

Melody  20     14:55

Haley    20     15:07

Kathy    20     15:22

Hannah  20    15:39

Annette  20    15:45

Kristy    20     16:49

Laura   20      17:06

Lisa     20       18:19

Sophie  15     14:07

Betsy    15     16:55

Kelly B.  15     18:33

Miranda C. 15 18:47

7/28/2014 Deadlifts…Row…Front Squats+Strict Pullups

Fitness

A.  Deadlifts, 5 x 5 start @75% BW and move up

B.  Tabata Row, 6 Intervals (20 sec on/10 sec off) for MAX Calories.

C.  6 Rd for time

5 Front Squats + 1 Push Jerk (RX)155/105, 135/85, 115/75

7 Bar Pushups

3 Strict Deadhang Pullups (If Banded do 6 Strict CTB)

Competition

A. Split jerk, build to a tough single

B. Front Squat @ 40X1, 3 reps @ 80% RM x 6 sets, 3 min

C. DB Romanian Deadlifts @ 10X0, 15 reps x 4 sets, 2 min  

D. Row 2k @ 75% – damper 1 fro 1st 1k, damper 10 for 2nd 1k

Fitness

Gritter              Time

Rick   RX           8:56

Hal   RX            9:34

Kelly OH RX/grn 9:36

Erin  RX/grn      9:51

Shawn  RX      10:03

Carole  RX       13:46

Anne  RX         16:48

Steve G. 135     5:11

Tom     135        5:30

Faulkner  135    6:24

Whitt  135         6:50

Seth   135         6:56

Scott   135        7:53

Bill  135/bl         8:04

Marcos   135     8:54

Ryan  135/grn  10:15

Jenny  85/grn   10:15

Aaron   135       11:02

Celeste 85/red 11:24

Dave   135        4rds

Greg  115         4:54

Steve S.  115    7:13

Jacob  115        8:32

Melissa 75/grn  9:33

Miranda L. 75/grn/red  9:41

Ewell  115/grn   9:41

Pat   115            9:57

Laura  75          10:00

Craig  115         10:00

Millie   75/red     11:47

Burton 115/Grn 16:20

Buddy  115/grn 19:42

Tyler  115/grn   19:50

Giery  75/strict   8:00

Mandy  65/bl      8:35

Bryan   95          8:42

Sophie  55/bl/red 8:43

Katie  65           11:24

Richard F.  85    11:40

Miranda C. 50/grn  12:00

Mitchell  75        13:00

Joe F.  95/grn    14:34

Betsy  55/blk     21:00

Comp

Gritter

Clayton   255/255/30,50,60,65/8:00(200/300)

Jake        245/255/50,30

Kat

Mike K.    245/245/55,75/√

Nat          205/175/45,55,60,65

7/25/2014 Deadlifts…Annie

Fitness

A. Deadlifts 10-8-6-4-2-2

Start @ 50% BW and Move up to a HEAVY PERFECT FORM 2

B.  “Annie”

50-40-30-20-10

Abmat Situps

Double Unders/Singles x3

Competition

A1. Strict Press @11X1, 3-3-3-2-2-2  1:30 rest

A2.  Legless Rope Climb 1 x 6 sets

B1.  AMRAP Kipping HSPU to 4″ Deficit x 5 sets 1:00 rest

B2.  Chest to Bar Cluster 5.5.5 x 5 sets 1:00 rest

C. One arm Kb Row 50 reps per arm.  Do not alternate arms.

rest as needed. 70#/53#/44#…use what you want!

7/24/2014 ROW/RUN/ROW/3rdWOD

Fitness

A. 1000m Row.  Start smooth and increase pace every 100m

rest EXACTLY 2 min

B. 800m Run.  Pick a good pace you can go WITHOUT stopping.

rest EXACTLY 2 min

C. 500m Row. FAST!!!!

rest EXACTLY 2 min

D. 3 rounds of

10 Pushups

10 Airsquats

10 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

Record 500m Row time and TOTAL Time for ALL

Competition

A. Power Snatch to a tough single

B. Back Squats 40X1 @70%

3 reps x 7 sets rest 2:00

C. Good Mornings 30X1 @ 95/65

5 reps x 5 sets

7/23/2014 HangSquatClean…HC/WB/Run…FB WOD WARS

Fitness

A. Hang Squat CLeans 3reps x 4sets

Start 95/65 and go up

B. 5 rds for time

5 Hang Cleans

15 Wallballs

200m Run

FB WOD WARS

7min AMRAP

5 rds of

5 Hang Cleans 135/95

15 Wallballs 20/14

call time then

Max Muscle Ups in remaing time

7/22/2014 KB Windmills/Plate Work

Fitness

A.  KB Press + KB Windmill 5/arm x 4 sets, Start light and move up

https://www.youtube.com/watch?v=AOtN_MbKU94

B. Strict Knees to Elbows Max effort Unbroken x 5 sets

C. 10-1

Burpee to Plate Touch

Up and Overs 45/35, (Front press-Back press=1 rep)

Side to Side Plate Hops (On-off-on-off=1 rep)

Competiton

A1. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 1:30 min

A2. Weighted Ring Rows @ 30X0, 4-5 tough reps x 5 sets, 1:30 min

B1. Standing KB Press @ 30X0, AMRAP @ 53lb/arm x 5 sets, 1 min

B2. Strict Knees to Elbows, 12-15 reps x 5 sets, 1 min – goal is unbroken, no kip

C. AMRAP Unanchored Sit-ups in 1 min x 3 sets, 1 min

Fitness

Gritter

Steve S.   45   10:21

Aaron       45   11:23

David        45   11:27

Andre        45   11:33

Faulkner   45   13:04

Chad         45   13:35

Craig         45   13:43

Ryan          45   14:56

Jacob         45   16:05

Kelly OH     35   10:27

Jenny         35   12:05

John           35   12:34

Haley         35   13:03

Miranda L.  35   13:16

Kathy         35   13:44

Tyler          35   13:58

Jessica       35   14:10

Ewell          35   14:23

Bryan         35   14:37

Richard F.   35   15:40

Hollie          35   16:48

Melissa       35   17:59

Celeste       25   10:17

Millie           25   10:35

Sydney       25   11:27

Anne           25   11:39

Robin          25   12:19

Caroline      25   12:34

Kristy          25   12:35

Hannah       25   12:44

Katie           25   13:01

Phil             25   14:05

Comp

Gritter

Clayton

Brantley

Scott

Seth

Jason

Carole

Shawn

Mike K.

Nat

Hal

Buddy

Eleanor

Mandy

7/21/2014 Row Intervals…KB EMOM LADDER

Fitness

A. Rowing Intervals for highest Meters in 30sec

30 on/30 rest x 4 intervals.

B. EMOM Ladder

2-4-6-8-10-12-14…

Even min Kettlebell Swing American

ODD min Box Jumps

Competition

A. Push Jerk. Split Jerk, 1.1 x 6 sets, 1:00 min – 3 sets @ 70%, 3 sets @ 80%

B. Front Squat @ 40X1, 4 reps @ 75% RM x 6 sets, 2 min

C. DB Back Extensions @ 20X2, 8-10 reps x 5 sets, 1:00 min – Use GHD, DB under chin

D. Rowing, 1 min @ 90%/2 min @ 50% x 5 sets – use damper 10 for 90% effort, use damper 3 for 50% effort

Fitness

Gritter           A          B

Jacob            176      70  14

Bill                157       53  20+38

Steve S.        167      53  18+10

Ryan             154      53  18

Seth              165     53   16+14

Bryan             151    53    14+14

Steven           150    44    18+18

Ewell              137    44    18

Tyler               145    44    16+28

Josh               155    44    16+15

Craig              155    44    16

Eleanor          132    44    14+30

Joe A.             129    44    12+20

Jeff                 133   45plt  16  press/step

Lindsey          132    35/s  22+22

Henry             155    35/44 22+11

Richard F.       145    35/26  20+22

Bre                 122    35     20+20

Miranda L.      138    35/step  20+18

Jenny             135    35     20+13

Mitchell           144    35/20  20+10

Haley              129   35/s   20+10

Celeste           137   35     18+33

Hannah          125   35     18

Stuart             137   35     18-russian

Melissa           132   35     16+13

Kristy              139   35     16+8

Robin              138   35     16+7

Melody            130   35     14+8

Cameron         132   35     14

Joe F.              161   35     12+21

Giery               151   35/step   10’s

Sophie            111   26      18

Betsy              131   26      14

Kathy             127  20db pp/step  20+20

Comp

Gritter        A                B      C    D

Brantley     165/185  145  10  2rds

Clayton      185/210  235  10  2rds

Carole         95/105  100   8   2807m

Jason         165/190  230  10  3565m

Mike           205/225  225  10  3446m

Nat            145/165  165  10

Buddy        135/165

7/19/2014 “THE DROOLER” aka Mike K. Happy Birthday…40!!!

Mike K is 40!

WOD “THE DROOLER”

Buy In  1000m Row

Starting with Stacked Plates and Bar

3 rounds of

5 Snatches 95/65

5 Overhead Squats

5 Curtis P’s (Clean, Lunge Rt, Lunge Lt, Push Press)

then 800m Run

 3 rounds of

5 Deadllift 135/85

5 Floor Presses

5 Floor Wipers (they are ALWAYS a 2 Count)

then 400m Run

15 DHP 165/105

DHP-3 Deadlift, 2 Hang Clean, 1 Push Press, 2 HC, 3 DL

The entire evolution is done without dropping bar or you must start that certain evo over!!!

then run 800m 

Cash Out….“Grace”

30 Clean and Jerks 135/95

7/18/2014 1000m ROW-50’s

Fitness

1000m Row Buy In

50 Walking Lunges

5 Burpees

50 Air Squats (Perfect form and depth)

5 Burpees

50 Abmat Medball Situps 30/20/14

5 Burpees

50 Medball Russian Twist (2ct)

5 Burpees

400m Medball Carry

10 Wallballs Cash Out…50 Wallballs if you are UP FOR IT!!!

Gritter            #    Time    50WB

Kathy             20   17:57

Robin             20   20:49

Jake               30   21:52   √

Carole            20   22:59   √

Clayton          30   23:03   √

Brantley         30   25:15   √

Steven G.      20   15:02

Scott             20   15:08

Bryan            20   16:33

Faulkner        20   17:00

Seth               20   17:57

Marcos           20   18:19

Laura             14   19:00

Jenny             14   19:13   √

Mandy            14   19:31

Miranda L.      14   19:50

Craig              20   19:51

David              20   19:53

Ryan               20   20:22

Brittany           14   20:25

Steven B.        20   20:25

Buddy             20   20:46

Caroline          14   21:02   √

Daniel              20   21:37

Miranda C.      10   23:38

Jeff                  20   24:52

7/17/2014 Skinny Grace EMOM/WOD/Sprint

Fitness

A. Skinny Grace EMOM @95/65

1 Clean and Jerk every :15 sec, at the 5:00 mark do last 10 UNBROKEN

B. 10-8-6-4-2-(X-Grit go back UP)

Pullups

Push Press 135/95

Front Squats

C. 800m Sprint

Competition

A1. Fat Bar Press @ 20X0, 3-4 reps x 6 sets, 1:30 min

A2. Legless Rope Climb to 15ft, 1 rep x 6 sets, 1:30 min – wear vest to make harder, but no failing

B1. Strict HSPU, AMRAP in 30 sec x 6 sets, 1 min

B2. Chest to bar cluster, 5.5.5 x 6 sets, 1 min

C. Pendlay Rows @ 22X0, 8-10 reps x 5 sets, 1 min – 1st set should be lite, which will make the last set near failure

Fitness

Gritter                   WOD    800m

Todd   RX                4:55   3:08

Jacob  RX/BkSq       6:30   5:15

Hal    RX                  6:42   2:41

Shawn  RX              8:12   2:57

Steven G.    RX        8:48   2:45

Faulkner  RX/BkSq 10:19   3:41

Anne    RX             10:54   5:36

Marcos  RX            11:08   3:46

David  RX              11:20   4:49

Sydney 55/jump/air  4:40  —

Ryan    95              5:43   3:45

Eleanor  65/Blu      5:59   3:52

Jessica 65/GrnRd   6:29   3:35

Bre      65               6:30   3:27

Craig    95              6:34   3:48

Bill    95/Blu            6:38   3:03

Jenny  65/Grn         6:46   3:53

Ewell  75/Grn          7:02   3:12

Laura  65/RdGrn     7:02   4:07

Haley 65/BluRd       7:26   4:06

Kathy 65/BluRd       7:27   4:09

Miranda L. 65/RdGrn 7:52  4:08

Mitchell 65/Grn/Air   8:20   3:50

Melissa  65/Grn       8:37   4:18

Tyler   95/Grn          8:41   4:42

Mandy   65/Blu        8:55   4:05

Scott   115               8:59   3:08

Jeff     95/Grn           9:05    —

Phil 75/jump/BkSq   9:15     —

Millie   65/Blu           9:20   3:47

Richard F.  75/Blue  9:41   5:46

Rod      95              10:50   6:41

Bryan    95             11:06   3:32

Comp

Gritter

Clayton  170

Jake  140

Van  120

Brantley  135

Charlie  120

Carole  80

Tod  140

Mike K.  170