12/1/2014 DECEMBER!!!!!!

Fitness

A.  Front Squats, 3 reps x 5 sets, start @ 50% 1 RM

B. 20 EMOM

Even = 20 Mountain Climbers (1ct) + 5 Goblet Squats

Odd = 5 KB Swings + 5 KB Deadlifts

Competition

A. Hang Squat Clean.Front Squat, 1.1 12EMOM

Start at 50% 1 RM Squat Clean and go up every min by 10/5#

B. 5 Rounds at HIGH Effort

20 Double Unders

15 KB Swings 53/35

10 Burpees to Plate Touch (35#)

C. Good Mornings 8 reps x 4 sets start @ barbell and go up

Gritter                        A            B (KB#)

Fitness

Seth                                           70

Scott                                          70

Dara                                           70

Miranda                    85              35

Anne                      125              44

Alyse                      125              44

Melody                   115              35

Bryce                       95(BS)        35

KRev                        85(BS)        35

Jeff                          175             53

David                       175            53

Marcos                     175            53

Don                          185            53

Ewell                          85            44

Geer                           85            35

Betsy                         85             35

Faulkner                  215             70

Ryan                        215             70

Kelly OH                   125             44

Ava                            70             26

Colt                          205             70

Jacob                        135            70

Bryan                        115            53

Buddy                       175(BS)      Bench/Ring Rows

Laura                        105             35

Melissa                      115             35

Competition

Clayton

Carole

Todd

Mike K

Steven G

Hal

Van

Lori

11/27/2014 4 RFT

4 Rounds For Time

20 Kettle Bell Swings (Russian) 70/53/44/35

10 Goblet Squats

200m Sprint

20 Over Bar Flutterkicks (2ct)

10 Hang Power Cleans 155/105 135/95 115/85…

400m Run

11/26/2014 Team of Two for Turkey

Happy Thanksgiving Turkeys!!!

As a Team of Two (or solo if you are a Badass)

1000m Row

100 Slamballs 30/20

100 medball Abmat Situps

100 Walking lunges

100 Pushups/50 Hand Stand Pushups

11/25/2014 10 rounds of FUN!!!

Fitness

A. Hanging Superman to Hollow Rock Beat Swing

B. 10 rounds of 

5 Ring Dips

10 Ring Rows

5 HR Pushups

20 Flutterkicks (2ct)

Competition

A.  20 Thrusters for Time @ 135/95

B. 8 rounds of

200m Row

10 Walking Lunges

10 GHD

10 Walking Lunges

rest 1 min after each round

Fitness

Gritter

Ryan              11:15

Jenny             11:25

Kelly OH         11:52

Chad              12:30

Marcos            13:01

David              13:15

John               13:20

Haley              13:46

Brantley          14:00

Miranda           14:03

Kathy              14:19

Alyse               14:46

Miranda C        14:56

Lane                15:03

Bryan               15:06

Ewell                15:15

Garret              15:22

Blake                15:38

Seth                 15:41 

Melissa             15:51

Bre                   16:00

Joshua              16:06

Jacob                17:07

Colt                   17:39

Bill C                 18:07

Burton              18:13

Anne                19:01

Melody              19:05

Betsy                19:12

Robin                19:38

Geer                  19:43

Caroline T           5 rds

Comp

Gritter

Charlie       1:33   √

Steven G    4:19   √

Carole         2:20   √

Mike K          :49   √

Todd             :41   

Lori             1:50

Steve L       2:00

Van             1:17

11/24/2014 KBs/Goblet Squats

Fitness

A. Pullup Series

B. 5AMRAP of KettleBell Swings

4 Burpees every min on the min

—rest 5 min—

C. 30-20-10

400m Run

Goblet Squats

Double Unders/3x Singles

Competition

A. Squat Snatch 3 reps TNG x 5EMOM @ 65%

B. Power Snatch 2 reps TNG x 5 sets every 45 sec @ 77%

C. Hang Squat Snatch Cluster @ 82.5%

1 rep every 30 sec x 8 reps

D. Squat Clean Cluster @ 225# or 75%

1.1.1.1.1.1 x 3 sets 2 min rest. (. = 15 sec rest)

11/19/2014 Happy Birthday STRONG LADIES!!!

Happy Birthday Laura Jackson and Miranda Loehle!!!

The Girls are 30!!!!

FOR (a good) TIME…

30 Box Jumps 30/24/20

30 Pullups

30 KB Swings 70/53/44/35

30 Lunge Steps 

30 Toes to Bar/Knee to Elbow

30 Wall Balls 30/20/14 to 10/8′

30 Double Unders/90 Singles (1 Burpee for every Break)

Celebrate these STRONG LADIES and go as HEAVY AS YOU CAN!

Gritter

Charlie           9:32  30/70/30

Bre               10:05  24/35/14

Scott            11:15  24/53/20

Nicole           11:28  step/26/10

Greg             11:42  30/70/20

Mandy          12:56  step/33/10

Kelly OH       13:06  20/30/14

Faulkner       13:10  24/53/20

Celeste         13:15  24/35/14

Geer             13:20  12/35/14

Laura           13:20  20/35/14

Mike K          13:22  30/70/30

Cameron      13:30  step/26/14

Misty            13:41  20/15/10

Ryan            13:49  24/70/30

Miranda L     13:58 step/35/14

Lori              14:26  24/53/20

Garret          15:26  24/53/20

Colt              15:27  24/70/30

Anne            15:36  20/35/14

Marcos          15:40  30/53/20

Steve L         15:48  24/44/10

Ewell             16:02  24/44/20

Jacob            16:04  24/30/20

Carole           16:34  24/53/20

Bryan            16:40  24/44/20

Jenn              17:22  step/14/10

Alyse            18:20  20/44/14

11/18/2014 NOT LINDA…Sorta!

Fitness/Competition

NOT FOR TIME/With a Partner if you can

10-1 Close Grip Bench Press

10-1 Deadlift

300m ROW

Level I…100% BW Bench/150%BW Deadlift

Level II…75%/100%

Level III..50%/75%

OR Pick some Heavy weights that work for BOTH Partners

Gritter              Weight

Anne                75/155

Bill                   160/210

Blake               135/165

Brantley           225/335

Bryan               95/145

Bryce                95/75

Carole              105/160

Chad                135/155

Charlie             175/265

Clayton            225/335

Colt                 195/295

Don                 160/210

Ewell               135/105

Geer                65-85/115

Hal                  185/275

Jacob               195/295

K-Rev               65/85

Kat                   85/155

Kristi                55/35 fl press/1200m

Lane                135/185

Laura               55/125

Lori                  95/165

Miranda            85/165

Nicole               85/115-135

Ollie(MTN Xfit)  120/160

Phil                   95/145

Russell             35/45/2000m

Ryan                200/300

Scott               135/205

Seth                135/205

Steve L            65/245(nose breaker)

Steven G         135/225

Tyler                160/

Van                 155/245

11/17/2014 Pullup Series/Man Makers

Fitness

A. Day 1 Pullup Series

B. Db Plank Side Raises

C. 5-1 Man Makers

20 Abmat/10 GHD

5 Burpees

10 Airsquats/5 Pistols Each Leg

D. Bro Pump

3 Sets of 6-8

DB Bent Over Butterfles

DB Bicep Curls

Competition

A. Power Snatch, 3 TnG reps @ 75% 1RM on the minute x 8 minutes

B. OHS @ 55X1, 2 rep x 4 sets, 3 min – all tough sets

C. Push Press. Push Jerk. Split Jerk, 1.2.3, build to a tough set

D. Front Squat, 6 reps @ 80% x 3 sets, 2 min

E. Split Squat @ 20X1, 15/leg x 3 sets, 2 min, 30 sec b/t legs – rear foot on bench, BB on back – practice for 2-3 reps before attempting the 15

Fitness

Gritter

Celeste        8:42  20

Kelly OH      9:10  20

Greg            9:20  35

Bryan          9:23  25

Scott           9:33  25

Marcos         9:50  25

Steve L      10:03  25

Laura         10:10  20

Colt            10:27  35

David         10:27  25

Joshua       10:46  25

Faulkner    10:53  35

Clement    11:50  25

Ewell         12:07  30

Lane          12:12  30

Sophie       12:40  20

Hal             12:42  35

Ryan          12:54  35

K-Rev         13:28  15

Bryce         13:53  15

Seth          14:44  25

Nicole        14:51  20

Don           15:20  35

Jeff            15:20  25 

Jenn          16:00  10

Geer          16:33  20

Betsy         24:48  10

Comp

Gritter

Clayton   153@4/135-195, 245(1RM)/185/225@2

Brantley  95/105/165

Miranda   65/35,45@2/95

Carole     75/75-105/75-115/100

Todd       135-175/185-245/185-260/2sets

Mike       140/135/185/225/2sets

Lori          75/95/115/145

11/13/2014 1000mRow/Repeat Sprints

Fitness

A. 1000m Row FOR TIME!  Hit a great pace and CRUSH THIS!

B. Repeats

800m Run,  Rest 2 min,  400m Run,   Rest 2 min,  800m Run

C. 3 rds of 

25 Abmat/15 GHD

5 Super slow strict L-sit leg raises

Competition

A. Power Snatch Cluster, 1.1 x 4 sets, 2 min – increase each set

B. Squat Clean. FS. Split Jerk 1.1.1 – build to a heavy single – no failing

C. 20 minutes EMOM
1st – 6-10 Kipping C2B Pull-Ups
2nd – 4-6 Kipping HSPU @ 4″/2″/Floor, Pick depth you can
+
rest as needed
+
Row, 3000m @ easy recovery pace (If you get Time)

Fitness

Gritter

Anne       4:14.0/15:11(19:25.0)

Betsy       4:57.7/20:15(25:12.7)

Blake       4:11.4/16:06(20:17.4)

Bre          4:46.7/12:35(17:21.7)

Bryan      3:40.2/12:58(16:38.2)

Bryce       5:11.6/18:20(23:31.6)

Craig St    3:38.4/13:22(17:00.4)

David       3:54.3/14:04(17:58.3)

Don         4:15.9/15:14(19:29.9)

Ewell       3:54/12:16(16.10)

Garret     3:40.5/12:18(15:58.5)

Geer        4:49.0/17:38(22:27)

Hollie       4:12.0/14:00(18:12.0)

Jacob       3:44.1/14:22(18:06.1)

Jeff          3:57.5/15:56(19:53.5)

Jessica     4:04.9/14:08(18:12.9)

Kelly OH   4:17.1/13:23(17:40.1)

Lane        3:48.7/14:45(18:38.7)

Laura       4:32.6/15:33(20:05.6)

Marcos     3:48.8/13:07(16:56.8)

Melody     4:27.4/13:56(18:23.4)

Phil          5:06.1/13:46(18:52.1)

Russell     2:32.6(500)/13:17(15:49.6)4×200

Ryan        3:24.9/12:49(16:13.9)

Robin       4:22.8/17:56(22:18.3)

Scott        3:35.9/12:25(16:00.9)

Sophie      4:18.8/13:12(17:30.8)

Stephen   4:28.2/17:10(21:38.2)

Comp

Gritter

Clayton   115-165/265/12min

Kat          75-95/125

Carole      75-85/125/√

Todd        185/255/10@10/6

Mike K     165/235/20@6/6/2000m

11/12/2014 Front Squats/CFB WOD 4 and UP

Fitness

A. Front Squats 3 sets of 5 reps from the Floor, get moderate heavy

B. CrossFit Brunswick Comp WOD 4 and Up

12 Deadlifts

20 DU/60 Singles

9 Hang Squat Cleans

20 DU

6 Shoulder to Overhead

20 DU/60 Singles

3 Clean and Jerk

20 DU/60 S…CALL TIME then Go Back Up starting with 3 CnJs all the way to the 12 Deadlifts.