12/15/2014 Walking Lunges/Deadlifts/CleanNJerks

Fitness

A. Walking Lunges Back Rack, 10 reps x 3 sets, start light and GO UP!

B. 1000m Row/800m Run Buy In

5-4-3-2-1

Deadlifts

Clean and Jerks

10 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

200m Row/200m Run after each set but not after the 1’s

Weight: 100% Bodyweight/90%/80%…

Pick a Heavy weight that you have to work for!!!

Competition

A. Power Snatch, build to a heavy TnG triple

B. OHS, build to a 1RM – any tempo

C. Push Press. Split Jerk, 1.1 x 4 sets, 2-3 min – all tough sets

D. Front Squat, 3 reps @ 87.5% x 3 sets, 2 min

E. Back Rack Walking Lunges, 10/leg x 3 sets, 2 min 

Go up each Set

You may not get to all of these, spend 10-15 on A/B/C..DO NOT TAKE FOREVER TO MAX!

Fitness

Gritter         A.             B.

Butler         105     155/15:06

Bryan           95     115/16:20

Marcos        105     135/16:31

Charlie S     245     200/16:46

Misty            75     65/16:55

Jason            65    75-95/17:30

Scott            95     145/17:35

Kelly OH       85     105/17:44

Colt           130     185/18:07

Nicole          85     85/18:15

Kathy          75      95/18:17

Joe F            45      75/18:18

Seth             95     155/18:30

Laura            45     65/18:58

Buddy           X      115/19:04

Jeff               65     135/19:35

Faulkner      135    175/20:00

Lane             65     115/20:20

K-Rev            X       65/20:29

Lori        115ohs     115/21:11

Ryan           135     205/21:15

Ashleigh        15     55-20/21:30

Geer              65     85/22:26

Betsy             15     85/23:13

Don              165    145/24:02

Jacob            135     200/26:28

Comp

Gritter     A/B/C/D

Kat          90/115/85,95,105,115/115

Mike K     145/225/205/260

Steven     125/195/155

Hal           125/165/195

12/12/2014 15 EMOM DU/BPU/DL

Fitness/Competition

15 min EMOM

9 Double Unders/27 Singles

6 Bar Pushups

3 Deadlifts

At the `16:00 mark you have 1 Min to get MAX Double Unders Possible

Deadlifts-125% Body Weight

100% BW

75% BW

Competition Peeps- You must go UNBROKEN on your 9 DU!!!

Gritter

                                DL#                        DU

Scott                     205                         42

Anne                     165                         29

Charlie                  225                         58

Van                       225                         102 (Unbroken!)

Faulkner               225

Bryan                   180                         20

Kayla                    155                         98

                                DL#

Greg                      185                         48

Jeff                        230                         13

Melissa                  130                           8

Carole                   160                         26

David                     215                         62

Alyse                     165                         43

Marcos                   200                         77

Kat                         175                         49

Colt                        230                         56

Kelly                      155                         98

                             DL#

Misty                      95                           ½

Nicole                   135                        

Katy                      105

Blake                    165                         120 (S)

12/11/2014 5 REP MAX Backsquat/10-1 KB

Fitness

A. Find a 5 Rep Max Backsquat

B. 10-1 Kettlebell Swings Russian

5 KB side raises left

5 KB side raises right

Competition 

A1. Back Sqaut @ 20X1, 3 reps @ 80% 1 RM x 8 sets, 2 min

A2. Ring Muscle Ups, 4 unbroken reps x 8 sets, 2 min

B1. GH Back Extensions @ 20X1, 8-10 reps x 4 sets, 2 min – 

B2. Push Press, 6 TnG reps x 4 sets, 2 min – start with a challenging weight

C. AirDyne, 40 sec @ 95-97% effort x 4 sets, rest 3-4 min 

12/9/14 10 AMRAP

Fitness

A.  Squat Clean.Hang Squat Clean.Front Squat, 1.1.1, Build to Heavy

B.  10 Minute AMRAP

20 Abmat Ball Press 20/14

20 Medball Side Taps (1 ct.)

20 Mountain Climbers (1 ct.)

5 Burpees

Competition

A.  Power Snatch, 5 TNG x 5 sets, EMOM @ 67%

B.  Squat Snatch, 3 TNG x 5 Sets, EMOM @ 80%

C.  Squat Clean.Hang Squat Clean, Front Squat, 1.1.1, Build to Heavy

D.  10 EMOM, :40 On/:20 Off

Even – Bar MU

Odd – HSPU

Fitness                  A             B

Scott                     155         5+35

Seth                      175         4+15

Greg                      185         5+15

Jeff                        205         3+27

Lane                     145         4+14

Blake                    125         3+4

Bryce                     75           4+16

Alyse                     105         4+42

Melody                  115         4+64

Mike K                   215         5+23

Ryan                     175         5+8

Josh                      115         4+5

Jenny                    55           5+15

Kathy                    95           5+40

Chad                    145         4+65

Garret                  155         5+10

Bryan                   135         5+1

Kristi                    45           4+18

Betsy                   75           2+62

Faulkner              175         5+50

Nicole                   95           4+30

Geer                     85           4+5

Hal                                       6+8

Ewell                    115         4+6

Laura                   105         4

Colt                      175         5+52 / 2+17 – added 5 min

Jacob                    155         4+18/ 2+16 – added 5 min

Competition

Mike K

Carole

Lori

Van

Steven

Hal

12/10/2014 ROW/Mini DT/ROW

Fitness

Buy In 1000m Row

5 Rounds of

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

Cash Out 500m Row

Weights:

155/105

135/95

115/80

95/65

Pick a Challenging weight you have to fight to go Unbroken through each Round

 Core

3 Rounds of

30 Abmat Situps/15 GHD

5 Toes to Bar UNBROKEN

Gritter

RX

Todd                      155                         10:55

Mike K                   155                         10:59

Hal                        155                         12:49

Charlie                  155                         12:58

Van                        155                         14:24

Colt                        155                         17:02

Ryan                      155                         17:03

Jacob                     155                         17:21

Carole                    105                         16:08

Lori                        105                         16:35

Kat                         105                         21:10

Scaled

Steven G               135                         12:42

David                     135                         14:02

Brantley                135                         15:25

Bill                         135                         17:53

Scott                     115                         12:29

Jeff                        115                         12:30

Lane                      115                         14:00

Don                        115                         15:11

Buddy                    95                           12:32

Kelly OH                95                           15:03

Bryan                     95                           15:35

Alyse                      95                           17:50

Anne                       85                           14:53

Laura                     80                           15:32

Bre                         75                           16:18

Melissa                 75×2/65×3           14:39

Geer                      65                           14:23

Betsy                     65                           17:10

Misty                     55                           13:00

Cameron               55                           14:42

12/8/2015 AWT WOD #3…ROPE CLIMBS

Fitness/Competition

20 MIN AMRAP

25 Cal Row

5 Rope Climbs

25 Overhead Squats 95/65

25 Toes Through Rings/Toes to Bar

25 Pushups (HR)

25 Wall Balls 20/14

***Once you finish 25 Wall balls, Start going back down with 25 Wall Balls, Once you finish 25 Cal Row, Start back up with 25 Cal Row***

Gritter

RX

Greg                      261

Van                        248

Steven  G              231

Mike K                   205

Faulkner               205

Lori                       198

Ryan                      198

Kelly OH               198

Colt                       196

Seth                      196

Anne                     190

Carole                  185

Marcos                 180

Kathy                    165 

Scaled

Scott                      215

Haley                     180

Craig                      169

David                     184

Blake                     130

Jeff                        121

Bryce                     155

Alyse                     205

Geer                      221

KRev                      214

Ewell                     190

Ashleigh                195

Don                        185

Jacob                     196

Bryan                    173

Laura                     196

Mandy                   142

Melissa                  192

Cameron               209

Buddy                    219

12/05/2014 Medball, Medball, Medball

Fitness

50 Medball Abmat Situps

30 Wall Balls

20 Medball Knees to Elbows

20 Medball Abmat Situps

20 Wall Balls

15 Medball Knees to Elbows

400m Run with Medball

Competition

A.  power clean.hang power clean.high hang squat clean, 1.1.1, start light and get moderately heavy

B.  5 Rounds at 75% Effort – Not for Time

300m Row

30 DU unbroken (3 attempts with at least 10 DU unbroken)

15 Back Extensions

10 GHD

30 Seconds AirDyne

Gritter

Marcos                   8:09

David                     8:18

Anne                      8:35

Alyse                      9:11

Jeff                        10:09

Kelly OH                 8:39

Faulkner                9:08

Greg                      8:52

Nicole                    12:36

Colt                       10:25

Geer                     14:10

Kevin                    12:25

Laura                    11:36

Katy                      12:02

Bryan                    13.26

Comp

Lori

Steve

Carole

12/4/2014 Row/Run/WOD/Run/Row…Happy Birthday Haley

Fitness

1000m Row

50 Walking Lunges

400m Run

5 rounds of

5 Pullups

10 Pushups

15 Airsquats

400m Run

50 Walking Lunges

500m Row

Core Work

100 Bicycles 2ct

Competition

A. 6 rounds HIGH EFFORT
12 Hand Release Push-Ups
10 C2B Pull-Ups
8 Kipping HSPU
6 Toes to Bar
*Mix the order up each set
* rest 1:00 between sets
+
rest 5 min
+
B. 5 min AMRAP
Box Jumps – 30/24 step down each rep
+
rest  5 min
+
C. 5 min AMRAP
Thrusters – 65/45

Gritter

Fitness 

Greg      RX           17:13

Scott      RX           17:32

Seth       RX           20:30

Haley                     23:51

Jeff                        26:50

Anne      RX           22:26

Marcos   RX           21:04

Melody   RX           24:16

Ryan      RX           19:04

Betsy                     37:06

Chad      RX           23:07

Alyse     RX           23:55

Kathy    RX           23:37

Don        RX           25:06

Kristi                      27:45

Bre         RX           19:28

Jacob     RX           20:57

Colt                        19:33

Ewell                     20:48

Phil                         27:42

Miranda               25:10

Cameron             28:14

Bryan    RX           21:16

Kevin                     23:38

Competition

Carole

Todd

Clayton

Charlie

Steven G

MikeK

Hal

Van

12/3/2014 Strict Press, Do B…AND MAYBE C?

Fitness

A. Strict Press, 8-12 reps x 3 sets, Start light

B. Chipper W Burpee EMOM

50 Slam Balls 30/20

100 Double Unders/ 300 Singles

50 Wall Balls 20/14

100 Flutterkicks (2ct with Slamball Pressed overhead)

C. 25 Slam Balls

50 Double Unders/ 150 Singles

25 Wall Balls

50 Flutterkicks

Everyone will do B. but C. is OPTIONAL!!!

From :00 to 4:00 perform 3 Burpee EMOM

Fromm 5:00 to 9:00 perform 2 Burpees EMOM

From 10:to 14:00 perform 1 Burpee EMOM

From 15:00 on DO NOT do Burpees!!!

Gritter                  A             B             C

Haley                     50           14:40

Kathy                     50           12:37     18:55

Seth                       95           14:55

Brantley                 125         12:38

Craig                      75           13:36

Lane                      85           16:01

Anne                      55           15:17

Jeff                         85           18:47

David                      85           17:04

Geer                       55           19:05

Lori                         75           12:42     18:35

Scott                       95           10:40     16:20

Van                         95           10:30     15:43

Faulkner                 135         11:23     18:13

Colt                        115         12:38     19:13

KellyOH                  65           10:52     16:31

Jacob                     115         14:04     22:01

Ashleigh                20           16:51

Bill                          105         13:29     21:23

Bryan                     65           15:31     25:34

Ewell                      65           13:55     21:10

Laura                     55           14:31

Misty                      55           15:49     22:35

Nicole                    55           16:23     22:31

Melissa                  55           15:37     22:45

Buddy                   Did WORK

12/2/2014 Augusta Winter Throwdown WOD2

Fitness

21 Deadlifts

21 Boxjumps

15 Power Cleans

15 Boxjumps

9 Power Snatches

9 Boxjumps

Level I 

225/165/115-Guys

155/105/85-Girls

Level II(40-49year old)

215/125/95

145/95/65

level III(50+ and step ups allowed)

175/105/75

95/75/55

Competition

A. Power Snatch, 5 TnG reps @ 80% on the minute x 5 minutes

B. OHS @ 55X1, 1 rep x 5 sets, 2-3 min, get HEAVY

C. Paused Split Jerk, 1 rep x 7 sets, 2 min – full pause in the bottom of the dip – all reps should be above 87% 1RM

D. Front Squat, 4 reps @ 85% x 4 sets, 2 min

E. Split Squat @ 20X1, 12/leg x 3 sets, 2 min, 30 sec b/t legs – add weight this week! 

Gritter 

Fitness                  Level                     Time

Hal                        I                              8:00

Ryan                     I                              9:25

Colt                      I                               9:38

Greg                     I                             11:00

Jacob                    I                             12:40

Carole                   II                             6:42

David                     II                             7:19

Kelly OH                 II                             7:48

Alyse                      II                             8:07

Garrret                   II                             8:37

Scott                       II                             8:46

Anne                       II                             9:05

Jeff                          II                             9:34

Bill                           II                             9:46

Marcos                    II                             10:00

Lori                         III                            4:21

Steve L                   III                            5:10

Celeste                   III                            6:00

Geer                      III                            7:15

Phil                         III+                         7:25

Misty                      III                            7:54

Haley                     III                            8:07

Laura                     III                            8:08

Kristi                      III                            8:26

Jenny M                 III                            9:08

Shannon G            III                            9:15

Bryan                    III                            9:18

Don                       III                            9:33

Ewell                     III                            10:01

Lane                      III                            11:30

Craig                     WTF/III                 8:10

Dara                       55/15                     *

Competition

Charlie

Carole

Todd

Steven G