5/6/2014 “$4.99 All you can Eat…or…Slamballs/Abmats

Fitness 40-30-20-10

Slamballs 30/20

Abmat Situps

Mountain Climbers (4ct)

200m Run

Competition “$4.99 ALL you can EAT”

5RFT (30min Cap)

1000m/800m Row

15 Pullups

15 Thrusters 75/55

15 Burpees

Makeup Deadlifts 5×5 @ 65%

5/5/2014 Deadlifts…Frontsquats/Pushups/Run

Strength Deadlifts

5×5 @ 65%

Fitness WOD 4 RFT…20 min Cap

5 Front Squats 155/105…135/85…115/75

10 Bar Pushups

15 Bar Hops

400m Run

Competition WOD 20 AMRAP

5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!

1 Jerk w/ 10 Sec Overhead hold

10 Bar Pushups

400m Run

CORE

100 Flutterkicks (2ct) 

*5 Burpees for each time you break*

5/2/2014 Make Up Friday…Power Snatch/Double Unders/MU

Fitness 

Make Up WOD from this week 

Competition

A.  Build to 1RM Power Snatch

B.  AMRAP10

100 Double Unders

3 Muscle Ups/BMU/9 CTB+9 Ring Dips

5/1/2014 Deadlifts…GHD/DU/BJ

Strength Deadlifts

3×1 @ 90%

WOD NFT

40-30-20-10

Abmats/GHD (1/2 reps)

Double Unders/4x Singles

Box Jumps (1/2 reps)

Work on UNBROKENESS!!!!

4/30/2014 HERO WOD Army Spc. Christopher D. Horton

Army Spc. Chris Horton of the 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team was Killed in Action Sept. 9, 2011 in Zurmat District, Paktya Province Afghanistan.  Chris Horton was a National Guard Sniper.

HERO WOD “Horton”

1000/800m Row

4 20m(rack to rack) Bear Crawls

40 SlamBalls 30/20

400m Ball Carry

20 Goblet Squats

20 1arm Ball Presses

20 Burpees

500/400m Row

Fitness and Comp Post WOD

Work up to a HEAVY Back Rack Jerk

Gritter                Time

Hal   30#           12:50   195#

Van   30#          13:49

Mike K.   30#      14:18   225#

Jenny   20#        14:25

Steven G.   30#  14:28   195#

Shawn   30#       14:33   175#

Scott   30#         15:21    135#

Nat   30#            15:38   225#

Melody   20/10#  16:22   115#

Clayton   30#      16:47   245#

Bill           25#     16:50   175#

Brantley   30#     17:04

Dave   30#          17:07

Anne   20#          17:31   115#

Kristy   20/10#    17:38   105#

Aaron   30#         17:40

Lilly    20/10#      17:41

Melissa   20/10#  17:42

Robin   20#         17:46   135#

Bryan   25#         17:55

Celeste   20#       18:00   110#

Alexa   20/10#    18:28  

Rachel   10#        19:00   35#

Alix    20#           19:11   125#

John   20#           19:28

Jacob   30#          20:22

KerriAnne  20/10#  23:10

Kip   25#               20:00   95#

Rod   30#              23:01

Ava   10#              25:30   65#

Laura  25:32  5k Row

4/29/2014 Wallballs/Deadlifts…Deadlifts

We are starting our 2 Levels of Programming in May(Today).  

Fitness will be lighter bar work and more repetitions.  Geared towards the CrossFitter looking for tone, lean muscle and weight loss.  Not too concerned about too heavy or technical movements.  DO NOT kid yourself thinking this will be the easier of the 2!

Competition will be HEAVIER and MORE TECHNICAL…Competition is NOT for everyone, it is for the accomplished CrossFitter who would like to push to the HIGHEST LEVEL, Train for The CrossFit OPEN 2015 as well as any Competitions that come around. 

Fitness 

AMRAP 10

5*10*15*20*25…and on Wall Balls 20/14

*5 Deadlifts at 50%

Rest 5 min 

200m rest 1min/400m rest 1min/200m

Competition

AMRAP 10

5*10*15*20*25…and on Wall Balls 30/20

3 Deadlifts at 50%

2 Hang Squat Cleans(Link them)

rest 5 min

10 min to Work up to a HEAVY Power Snatch+Hang Squat Snatch+Full Snatch

Strength Deadlifts

3×2 @ 85%

Fitness

Gritter                   WOD    RUN

Aaron      20/125   130     4:55

Ava         14/75     103     7:30*

Brantley  30/225   135     5:39

Bre         14/105   146

Bryan     20/130   127     5:05

Dave       20/155   135     5:48

David      20/175   135     5:57

Ewell      20/115   106     4:59

Haley      14/95     135     5:43

Hollie      14/85     135     5:52

Jacob      5RFT 500mRow/15 bench 185#

Jenny      14/95     190    5:42

Josh Y.    20/165    115    5:42

Lane       20/145     95     5:45

Laura      14/85     135     5:49

Lilly         14/85     130     6:10

Mandy     14/115   115     5:26

Marcos    20/175   140     5:22

Phil         14/115    25’s    6:58 no rest

Robin      14/125   155     6:26

Scott       20/135   158     4:56

Seth        20/135   122     5:08

Competition

Gritter                   WOD

Alix       20-8’/95   123

Anne    20-9’/90    108

Buddy   30/135      75

Carole   20-8’/90    115

Eleonor  20-8’/80   113

Hal        30/165     126

Melody  14-9’/85    120

Mike K.  30/185      96

Nat       30/165       75

Shawn   30/165      80

Steven G.  20/125  120

Van       30/165      105

Todd     30/205      101

4/28/2014 Its Bar Time

5 RFT
12 Power Cleans
6 Push Press(STO is fine)
X-Grit 165/105
RX 135/85
115/75
95/65
15min time cap.  Tell people if the want to get strong Go Heavy, if they want to go cardio go lighter.

WOD II
MAX Mu/BMu/CTB/Pullups in 90 secs.  Pick the hardest one you can do.  If you are banded go heavy and get reps!!!

Core 5 mins plank. 1 each of front/side/back/side/front…NO REST!

Gritter           #      Time

Mike K.         165   10:36   1 BMU

Lori Lane      105   12:30   13 CTB

Carole           105   13:18

Van               135   7:58

Brie                85    8:32   12 CTB

Jenny             85    9:09

Kelly OH         85   10:01   2 CTB

Matt              135  10:26

Miranda L.      85   11:47 

David            135   11:53   13 CTB

Bryan            115   4+4

Steven G.      115  7:46  6 MU

Scott             115  8:28

Jacob             115  9:16

Buddy            115  9:34

Rod                115  9:40

Melody            75   9:50

Eleanor           75  10:11

Bill                 115  10:18

Dave             115  10:37

Josh Y.          115  11:10

Kristy W.        75   11:25  1 CTB

Lane             115   12:50   10 CTB

Carew           115   14:41

Laura             65   6:50

Jessica            65   7:45

Mandy            65   8:28

Ewell              95   9:47

Melissa           65   9:53  

Kip                  95   10:54  17 CTB

Kevin              95   12:00   6 CTB

Lily                  55   9:20

Rachel              55  11:22

Kerri Anne        55  13:35(3rds)

Liz                15db  9:30

4/24/2014 15AMRAP Barbell Complex

WOD 15 AMRAP

1 Hang Clean

1 Push Press

1 Back Rack Lunge Step (each leg)

1 Back Squat

5 Bar Pushups

5 Bar over Burpees

5 Mountain Climbers (2ct)

Go up 1 Rep on the Barbell Complex each round.

the 5’s stay the same every round.

4/23/2014 Deadlifts…Rowning…10-1 TTB/AS

Strength Deadlifts

3×4 @ 80%.  Rest 2 min between each set.

WOD I

3RFT

40/25 Cal Row (Guy/Girl)

400m Run

Rest EXACTLY 2min until next round.

WOD II

10-9-8-7-6-5-4-3-2-1 Toes to Bar

5 Airsquats (Perfect Form and Tempo)

Gritter           I                   II

Alexa            16:59  K2E  6:09

Alix               17:25  K2E  7:00

Andre           16:08  T2B   6:15

Anne            16:50  T2B   7:22

Bill                17:40  T2B   5:38

Brie              15:16  T2B   5:23

Bryan           18:22  T2B   7:05

Carew          22:35  T2B  13:00

Carole          15:28  T2B  10:35

Charlie         15:50  T2B   6:10

Clayton        15:55  T2B   7:30

Craig            18:11  AB     9:07

Dave            18:04  K2E   4:58

Ewell            16:07  T2B   6:45

Geiry  (2rds)17:35  K2E  11:07

Greg             14:52  T2B   4:22

Hal                13:55  T2B   4:18

Haley            17:08  K2E   7:01

Holli              15:31  K2E   3:56

Jacob            18:38  T2B   9:15

Jenny            15:38  K2E   5:46

Kristy            16:50  T2B    7:36

Laura            17:13  T2B    8:44

Liz                 22:01  K2E   7:58

Matt              17:40  K2E   6:52

Miranda L.     15:55  K2E   5:12

Rachel           22:55  T2B  10:17

Steve S.        17:28  T2B    5:23

Steven G.      15:09  T2B   5:02

4/22/2014 Time to Pump and Run

Strength Bench Press

2 Attempts at MAX REP bench press for End of WOD Time Bonus

RX is 100% Guys 70% Girls equals 10 SECOND/REP

Scaled is 75% Guys and 50% Girls equals 5 SECOND/REP

WOD

800m Run

50 Abmat Situps (25 GHD)

30 Slam Balls 30/20

50 Flutterkicks (2ct Balls Up)

400m Run

40 Abmat Situps Situps (20 GHD)

20 Slam Balls

40 Flutterkicks

200m Run

Gritter

Anne GHD      1:40     16:30     14:50

Bryan              :40      15:06     14:32

Bryce             1:25     16:56     15:31(row/squat/12″box)

Buddy             :40     19:12     18:32

Carole GHD    3:20     18:31     15:11

Celeste           :30     14:38     14:08

Charlie GHD   1:30     11:27      9:57

Dave              1:10     16:46     15:36

David             1:00     17:13     16:13

Eleanor GHD  1:15     15:51     14:36

Erin                1:00     14:32     13:32

Hal                 2:15     16:36     14:21(800×3)

Jacob             3:20     18:33     15:13

Jenny               :30     14:57     14:27

Josh Y.             :18     17:59     17:41

Kelly OH         1:50     13:05     11:15

Keegan          MOD     10:22 (1st WOD)

KerriAnne       1:40     25:55     25:40(10#)

Kip GHD          2:55     14:56     12:01

Lane                :35     18:18     17:43

Laura              1:20    18:30     17:10

Liz                    :25     18:32     18:07

Mandy GHD    3:10     17:22     14:12

Marcos           1:40     16:37     14:57

Melissa          1:15      18:50     17:35

Mike K. GHD   3:40     12:59       9:19

Miranda          1:30     15:50     14:20

Phil                             18:05

Rachel             :08     19:28     19:20

Rod                 :10     19:40     19:30

Scott              1:05     13:12     12:07

Seth                 :50     15:36     14:46

Steve GHD     1:55     14:30     12:35

Steven           1:30     17:45     16:15

Van                2:05     17:15     15:10(800×3)