11/11/2014 Three Wise Men

Fitness

A. Three Wise Men

4 AMRAP of

5 Hang Snatches

10 Bar Over Burpees

rest 2 min

4 AMRAP of

10 Power Cleans

20 Pullups

rest 2 min

4 AMRAP of

15 Box Jump Overs

30 WallBalls

Gritter          A.   //   B.

Alix            0//3+2/1+18/1+18

Anne          5//2+1/1+6/1+15@65/95

Betsy          0//1+7/1+22/1+2

Blake          5//2+10/1+12/40@75

Bre             2//2+2/2+2/2@55

Bryan        10//2+6/1+16/1+1

Bryce          0//2+5/1+24/1+20@55

Cameron    0//2+8/25/?

Celeste       2//3+1/1+25/1+25@55

Chad         11//3+5/2+12+1+7

Clement     4//33/1+18/1+15

Craig St      7//3+1/2+1/1+15

Dara           0//2+5/1+25/1

David          6//2+11/1+12/1+8

Don            1//2+2/1+9/1+4

Ewell           4//3+7/1+15/1+3

Garret        13//3+9/1+10/1+4

Geer           0//2+9/2+4/1+15@55

Greg          24//3/1+28/1+33@95

Hal            10//4+5/2+1/1+41

Haley          0//2+2/1+15/1+27@55

Jacob         17//3+5/1+18/1+24

Jeff             0//2+11/1+5/1@95

K-Rev         0//2+5/1+24/1+12@45

Kathy         1//3/1+25/1+31@55

Laura         0//2+8/1+21/?

Lori            3//3+1/1+21/1+22@65

Marcos        5//3+1/1+11/1+16@95

Melissa       0//2+10/1+18/?

Melody        0//2+2/1+15/1+25@65

Miranda C   0//2+10/1+29/?

Nicole          0//2/2+5/1+15

Phil             0//2+6/1+18/1+24

Ryan           7//3+2/1+20/1+10

Scott          15//3+10/2+1/1+10

Stephen      0//3+5/1+10/1+5

Steven G    16//3+1/1+29/1+22@115

Tyler           5//2+12/1+10+1@75/95

Van           17//3+5/2/1+20@125

11/10/2014 Deadlifts/20 AMRAP

Fitness

A. Deadlift, 5 sets of 5 reps, start at 50% 1 RM and go up

B. 20 AMRAP

1000m Row Buy In

20 Kb Swings 53/35 (American)

15 Strict HR Pushups (DO NOT SHORT STROKE THESE)

10 Airsquats (GO DEEP)

35 DU/75 Singles

800m (level I) 400m (Level II) Run…YOU PICK!!!

C. 1 Attempt at Max Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

Competition

A. 1 Attempt at MAX Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

B. 15 minutes @ 75% effort
10 Box Jump Overs – 24/20 (Land on Box then over)
15 Wallballs 20/14 to 10ft
400m Run
+
5 min rest
+
15 minutes @ 75% effort:
8-10 Unbroken C2B Pull-Ups, smooth easy reps
8-10 unbroken Ring Dips
90 sec AD
+
5 min rest
+
For time:
2000m Row @ 75% effort
50 KBS – 53lb, bottom of bell facing ceiling
30 Burpees
* consistant pace thought out workout

Fitness

Gritter        WOD                  PU

Bill             2+120@53/s/400  7

Greg           2+120@53/s

Scott          2+120@53/s

Ewell          2+120@44/du      3

Jacob         2+80@53/du/400  18

Clement    2+48@26/du/400   2

Cooper       2+45@53/s           4

Cameron   2+35@35/s/400     0

Alix            2+32@35/s/400    0

Elizabeth    2+26@18/du/rw    0

Bryan         2+20@44/s           10

Garret        2+19@53/du         11

Haley          2+15@26/s/400

Don            2+11@53/s/400    2

Kathy          2+8@25/s   

Melissa        2+4@35/s             0

Sophie        2+3@35/s             0

Jeff             2@53/s/400           0

Anthony     2@44/s/400           3

Elli              2@35/s/400           1

Geer           2@35/s/400           0

Nicole          2@35/s

Russell        2@26/kb/pu    (1st WOD)

Dara           2@15/200

Comp

Gritter         A/  B  /  C  /  D

Todd             /4+15/5+8\8/13:02

Mike K          /4+10/4+√row/13:14

Carole          /3+11/4+8row/15:52

Steven G    16/4+25/5/14:43

Lori              2/3+25/5+5

Hal             10/5+4/5/13:04

Van             17/4+4/5+8\8/13:48

11/7/2014 1RM Hang Squat Clean/Tabata Time

Fitness

A. Build up to a HEAVY 1 RM Hang Squat Clean, Jerk it if you want to 🙂

B.  Tabata 6 rds of each 20 sec on/10 sec off (9min total time)

Burpee to Plate Touch

Box Jumps/Step Ups 24/20

Hand Stand PushUps/Front Plank Shoulder Taps(2ct)

Competition

A. High Hang Squat Clean, 1 rep per minute x 5 minutes

B. Above Knee Hang Squat Clean, 1 rep per minute x 5 minutes

C. Squat Clean, 1 rep per minute x 5 minutes

D. Clean and Jerk, 1 rep per minute x 5 minutes…GET HEAVY!

* All tough sets for A/B/C – increase as the barbell moves positions

Fitness

Gritter

Anne       125

Blake       125

Bryan      135

Burton     225(pr) 125

Butler      135

Colt          185

Craig        175   105

Dara         45

Don          185

Ewell        125

Laura       105   √

Melissa     115

Scott        155   √

Van          185   √

Whitt        205

Comp

Gritter

Mike      185/245/

Lori        105/125/130

Kat

11/6/2014 Row RUN Row

Fitness

For Time:

Buy In 1000m Row

3rd of

400m Run

25 Slamballs

10 Burpees

5 Strict Pullups

Cash Out 500m Row

Competition

A. Deadlift.Power Clean, 2.1 x 5 sets start 50% of 1RM Power Clean

Work on Deadlift to Clean Pull transistion

15 min TOPS on this

B. Do Fitness WOD

Fitness

Gritter

Scott        30   18:10

Witt          30   19:32

Seth         30   20:37

Colt           40   21:14

Morgan      20   21:20

Steven B   30   21:39

Garret       30   21:47

Celeste      20   21:50

Ryan         30   21:57

Bryan               23:26

Melissa      20   23:43

Sophie      20   23:50

Carole       20   23:58

Chad         25   24:50

Jessica       20   24:51

Jacob         40   25:05

Laura        20   25:08

Marcos      30   25:37

Tyler         30   25:40

Steve S     30   26:03

Michelle            26:13

Alyse         20   26:45

Anne         20   27:00

Lane          25   28:24

Erin G        20   28:24

Miranda C  15   28:53

Don           30   29:29

Bryce         15   29:39

Betsy         15   32:06

Comp

Gritter 

Lori           125   26:49

Alix           125   26:32

Brantley    225   24:10

11/5/2014 Barbell Core/Dough Rolling Annie

Fitness

A. Barbell Core Work

Torso Twist/Side Bends/Good Mornings

B. 50-40-30-20-10

Double Unders/3x Singles

Abmat Situps

5 Deadlift to Dough Roller 185/125,135/95,95/65

(Sub is 5 DL + 30 Sec Plank)

Fitness

Gritter

Garret      135/du    11:10

Todd Jr      35/du     11:47

Bryan       135/s      11:48

Celeste       95/du    12:08

Whitt        185/s     12:25

Ryan         185/du   13:04

Marcos      135/du   13:20

Dara         65/s/ab   13:30

Scott         135/du   13:31

Steve S      135/s     13:44

Miranda L   95/s       13:52

Lane          135/s     14:08

Colt           185/s      14:18

Lori            125/du   14:35 

David         135/du   14:50

Jacob         185/du   14:58

Tyler          135/s     15:00

Melissa       135/s     15:28

Cameron      85/s     15:40

Rick           185/du   15:46

Nicole          95/s     15:50

Don           135/s     16:16

Buddy        185/s     16:58

Carole         95/du    18:00

Alyse         125/row  18:05

Geer            95/s      18:35

Blake          95/s       25:02

11/4/2014 BB Lunge Steps/20-15-10-5 KB/Goblet

Fitness

A. Back Rack Lunge Steps Out n Back 10 reps x 3 sets 45/35 and up lightly

B. 4 RFT

400m Run to start each

20-15-10-5

KB Swings Russian 70/53/44/35

Goblet Squats 

Mountain Climbers (2ct)

Competition

A. High Hang Snatch. Above Knee Snatch, 1.1 x 4 sets, 3 min – start heavy

B. Power Snatch, 2 reps @ 85% every 45 sec for a total of 20 reps, (7:30 min)

C. Push Press. Split Jerk, 1.1 x 3 sets, 2 min – start @ 90%

D. Front Squat, 8 reps @ 75% x 3 sets, 2 min

E. Back Rack Walking Lunges, 30 steps x 3 sets, 4 min 45/35 and go up lightly

Fitness

Gritter

Steven B  44   12:30

Garret      53   12:45

Bre           35   13:08

Scott        53   13:12

Ewell        44   13:34

Celeste     35   14:34

Kelly OH   35   14:50

Seth         70   14:57

Craig St    44   14:59

Bryan       53   15:15

Colt          70   15:19

Dara   26/200  15:45

Marcos      53   15:58

Laura        35   16:59

Stephen W 44  17:00

Michelle     15   17:02

Chad         44   17:21

Cameron    17:38 35/26/row

Nicole  35/row  18:03

Jacob        70   18:05

Anne         44   18:35

Lane          53   19:15

Alix            35   19:17

Kristy         35   20:10

Bryce         26   20:27

Geer          35   22:40

Phil            35   22:50

Don           53   24:55

Jason  26/200   25:50

11/3/2014 Barbell Complex/Double 21-15-9

Fitness

A. Barbell Complex

Squat Clean, Front Squat, STO, STO. Start Light and Get Heavy

B. For Time

1000m Row Buy In

then 21-15-9

Deadlifts 135/85,115/75,95/65

Push Press

then 21-15-9

Bar Push Ups (with 1 second pause at top)

Over Barbell Flutterkicks 2ct

Competiton

A. Barbell Complex

Squat Clean, Front Squat, STO, STO.

B. 21-15-9

Kb Swings 53/35

Thrusters 95/65

C. 3 RFT

500m Row

20 DB Snatches 50/35 ALT ARMS

40 DU/100 Singles

D. HSPU 5 reps x 5 sets with 3 sec negative

Fitness

Gritter

Scott               14:33/115

Celeste            15:05/65

Bre                 15:13/65/hrpu

Colt                 15:43/135

Mandy            15:47/55

David              15:49/115

Miranda           15:52/75/hrpu

Rick                 16:02/115

Kelly OH           16:06/75

Ryan                16:08/135

Faulkner          16:15/135

Bryce               16:51/65/hrpu

K-Rev              17:03/55/hrpu

Jacob               17:06/135

Melissa            17:13/75/hrpu

Sophie             17:18/55/hrpu

Jenn                17:43/35/hrpu

Seth                17:49/115

Jeff                  18:47/115

Anne               18:09/75

Bryan              18:38/95

Alyse               19:13/75/hrpu

Ewell               19:16/95

Don                 19:26/95

Buddy             19:45/115

Michelle           20:10/35-20db/hrpu

Geer                20:16/65/hrpu

Anthony          20:56/95

Robin              20:57/75/hrpu

Tyler               21:14/135

Betsy              25:23/65/hrpu

Dara                Work/25

Comp

Gritter

Clayton      255/6:12

Brantley     185/8:57

Kat             √

Mike        225-no jerk/5:54/16:20/√45#

Carole         125/–/18:58/√ abmat

Van             195/6:10/13:21

Lori              125/6:02/√

Steven         190/6:47/12:47

Alix              125/7:57/√

Hal           A.15:01/B.12:13/C.9:25

10/29/2014 Deadlifts/ You Pick Front Squats

Fitness

A. Deadlifts 5 reps x 5 sets, start light, perfect Touch and Go, Go Up

B. 20 min AMWAP (As Much Weight As Possible in 20 min)

20 Double Unders/50 Singles

4 Front Squats  Go Heavy, Go Light…You pick the weight and can change throughout 20 mins

Core/Cool Down

25-50 Back Extension 

Competition

A1. Back Squat @ 20X1, 2-3 reps @ 75% x 10 sets, 15 sec rest

A2. Muscle Ups, 2-3 unbroken reps x 10 sets, 2 min

B1. Deadlift @ 20X1, 6-8 reps x 4 sets, 2 min

B2. Pendlay Rows ,4-6 reps x 4 sets @ 95/65 and Up, 2 min, Keep perfect form NO BOUNCING!! 

C. Row, 150m ALL OUT x 4 sets, 1 min b/t sets, go hard blow-up and move on

Fitness

Gritter

Ryan       du     9540

Bryan               8740

Colt                  8740

Marcos     du     8400

Seth        du     7020

Burton     du     6960

Faulkner           6900

Giery     du/bs   6900

Chad       du     6840

Steve S            6720

Jacob       du     6400

Buddy      du     6000

Don                  6000

Lane        du     6000

Melissa              6000

Bre          du     5400

Ewell                5400

Kelly OH   du     5400

Laura       du     5080

Alix          du     5060

Miranda    du     4940

Sophie              4840

Anne        du     4510

Cameron           3795

Geer                  3300

Nicole                3240

Jenn                  1976

Comp

Gritter

Charlie    255(2)   2’s             285(8)  145(6)   25.3/26.7

Todd       315(2)   3’s             315(8)   165(6)   25.5/26.4

Mike K     275(2)   BMU/20’s  355(6)    165(6)   25.6/29

Steven     185       3’s            225

Hal           185

10/28/2019 Stirct Pullups/4RFT Burpees

Fitness

A. Strict Pullups 4 sets of Max effort

B. 4 RFT

13 Burpees to Plate Touch (25#)

13 Air Squats (Perfect Form)

13 Pushups (HR w/ 1 sec pause at top)

14 Lunge Steps onto plate

400m Run (or Row)

Core 3 rounds of

25 Abmats/15 GHD

25 Flutterkicks (2ct)

1 min Plank (any)

Competiton

A. 4 sets @ high effort
AMRAP Muscle Ups or Strict Pullups
400m Run
rest 90 sec b/t sets
+
rest as needed
+
B. 4 sets @ high effort
AMRAP Strict HSPU, 
500m Row
rest 2 min b/t sets
+
rest as needed
+
C. 21,15,9 for time:
Box Jumps – 24” step down each rep
Toes to Bar

Fitness

Gritter

Greg            13:46

Scott            14:30

Steven B      17:02

Bryan           18:33

Giery            18:50 row

Celeste         19:17

Garret          19:25

Marcos         19:42

Colt              20:01

Anne            20:19

Jacob            20:25

Melissa         20:56

Laura           22:11

Jenny T        21:20

Ryan            21:21

Nicole           21:41 row

Miranda L      22:51

Jenny M        22:52

KRev             23:21 row

Mitchell         23:33

Alyse            23:41 2row/2run

Chad            24:02

Phil              24:04 200/Stepups

Craig            24:11

Jenn            24:31

Geer             24:44 200

Alexa            24:46

Betsy           25:30 200/3+31

Lane            25:45

Tyler            25:49

Bryce           26:44 row

Josh             27:57

Burton         30:50

Comp

Gritter

Clayton       5-4-2-2           9-8-6-9

Brantley     12-7-7-8          6-2-4-2

Carole          3-3-3-3          3-4-6-5              9:00/24

Steven G      7-5-4-5         17-15-11-12       4:35/30

Mike K         10-10-10-6     9-10-11-7          6:11/30

Van             12-10-10-8     11-10-8-10        5:11/30

Lori              4-10-4-10       8-8-9-7              Core

10/27/2014 Kat likes “The Equalizer”

Happy Birthday to our Badass Trainer Kat Adams!!!

Fitness

“The Equalizer”

1 Mile Run

20 GTO 95/65

15 GTO 115/80

10 GTO 135/95

5 GTO 155/110

Competiton

A. 15 min for Max Snatch

B. 15 min for Max Clean and Jerk

C. “The Equalizer”

Fitness

Gritter

Van                  RX   13:26

Hal                   RX   13:58

Steven G          RX   13:59

Greg                 RX   14:47

Colt                  RX   15:43

Faulkner           RX   16:11

Scott                RX   17:17

Ryan                RX   17:27

KAT                  RX   18:28

Seth                 RX   18:35

Jacob                RX   18:45

Butler               RX   18:58

Marcos              RX   19:30

Giery          RX/row   19:35

Buddy               RX   19:57

Miranda             RX   21:41

Alyse                 RX   23:05

Craig                 RX   23:20

Jessica              RX   23:46

Anne                RX   24:23(4:21PR)

Kelly OH           RX   25:22

Burton              RX   25:23

Laura                RX   27:44

Don                  RX   28:19

Lane                 RX   29:17

Dara  1600row/25@35#  15:00

Nicole  1600row/65  15:55 

Anthony   800/75    16:15

Bryan  65-100         16:32

Mandy      55           16:45

Ewell        95           19:40

Sophie      55           20:08

Bryce  row/55/65/80  22:14

Cameron  55-65       22:25

Mitchell  15@55#    22:55

Steve S    135           25:56

Melissa     65-95        31:06

Comp

Gritter       A       B       C

Clayton    195   265   14:38

Mike K      170    /      18:01 row/all snatch