9/12/2014 4RFT Row/Bench/TTB/Run

Fitness

4 RFT

500m Row

15 Bench 135/85

10 Toes to Bar

200m Run

***If you DO NOT have RX Toes to Bar sub Floor Press and Floor Wipers***

Competition

A1. Squat Snatch, Build to Quick Tough Single

A2. Squat Snatch cluster, 10 reps @ 75% of A1.  

Rest 10 seconds exactly between reps

B. Clean and Jerk Cluster, 10 reps at 80% 1RM

rest 10 seconds exactly between reps

9/11/2014 “REMEMBER 9/11”

REMEMBER 9/11

BUY IN

2 mile Run or 1 mile

Rest some…then

2/1 rd of

1000m Row

50 Step Ups 24/20 w/ Weight Vest 20/14 or 25/15 Plate

500 foot Bear Crawl w/ Weight Vest (Wall to Wall 10 times)

50 Sprawls (Burpee w/ no chest touch, stop in plank, and no jump clap but Stand Tall…you are an AMERICAN)

100 Singles

Gritter                 2/1mi             WOD

Anne                   9:49(1)          38:02/1-16#

Bryan                 18:10(2)         42:28/1-16#

Bryce                 16:00(1)         50:55/1-16#

Cameron            12:25(1)         49:46/1-16#

Carole                 9:12(1)          28:23/1-16#

Celeste               8:58(1)           31:34/1-16#

Chad                  8:07(1)           38:00/1-20#

Clayton               19:00             1+1050/30min

Craig St.             8:07(1)          33:50/1-20#

Dara                   5:45(1/2)       100row/step/100row/jump/500row

David                  9:40(1)          48:20/1-20#

Erin                    14:18(2)         63:09/2-16#

Ewell                   14:39(2)        39:19/1

Garrett                6:46(1)          30:58/1-20#

Greg                    8:40(1-45#)  44:54/2rd-45#

Hal                      16:05(2)       53:50/2-20#

Hannah                21:00(2)       53:10/1-16#

Hollie                   7:47(1)         34:56/1-16#

Jacob                   20:20(2)       59:30/1-20#

Jeff                      11:37(1)        Work!!

Jennifer                16:02(2)        40:22/1-16#

Jessica                 9:30(1)         33:01/1-16#

Kelly OH              17:08(2)        39:49/1-16#

Kenzir                  8:59(1)         29:10/1

Krista                  15:21(1.5)     51:10/1-16#

Lane                    10:10(1)        35:50/1-20#

Laura                   1mi                25:12/1

Mandy                  18:45(2)        44:39/1-16#

Melissa                 18:49(2)        44:37/1-16#

Melody                19:27(2)        49:25/1-16#

Phil                     6:35(800m)    40:10/1-16#

Richard F            11:52(1)         44:22/1

Steven B             12:27(2)         38:56/1

Tyler                   16:37(2)         42:40/1

Van                     16:05(2)        55:24/2-20#

9/10/2014 Slamball Annie

Fitness

A. Strict Press, 3 sets of 8-12 reps

Start light and move up. A 4th set is ok if you hit 12 on 3rd set

B. Slamball Annie

50-40-30-20-10

Double Unders/3x Singles

Abmat Situps/ 1/2 reps for GHD

Slamballs (1/2 reps=25-20-15-10-5)

Gritter            Press          WOD

Greg               95        30/s 10:39

Jennifer          75      30/du 10:53

Kelly OH         70      30/du  11:15

Scott              85        30    11:35

Celeste           55     20/du  11:37

Bryan            65       25/s  12:52

Laura             45      20/du 13:12

Buddy           125      30/s  13:53

Faulkner       115       30/s  13:54

Mitchell          75        20/s  14:06

Ryan            115         /du  14:18

Erin H            65       20/du 14:30

Cameron        40        15/s  14:47

Mandy           60         20/s  15:17

Melody           45       20/?   15:22

Hannah          35        15/s  15:44

Sydney           42  step/10db 15:47

Dara              25        10/s  15:55

Joani             25         10/s  15:55

Sophie          30         20/s  16:02

Tyler            105        25/s  16:25

Anne             55     20/ghd  17:33

Jacob           115     40/du   18:29 

Krista            35         15/s  18:46

Bryce            50         15/?  18:49

Sixone          65         20/s   19:41

Erin G           35         15/s   20:13

Richard F       45       20/du  22:03

Burton         115         30/s  24:34

9/9/2014 25 AMRAP!!!!!

Fitness

25 AMRAP

300/250m Row

30 Wall Balls 20/14

20 Toes To Bar

10 Burpees

5 CTB Pullups

Rest EXACTLY 2min

Competition

A. Clean High Pull. Hang Clean, 1.1 x 10 sets, 2 min – 4 sets @ 175 or 60%, 4 sets @ 195 or 70%

Drop bar after high pull

B.  3 Rounds for Time

40 Wallballs – 20lb/14lb

30 Toes to Bar

20 Burpees

10 Ring MU’s/10 CTB + 10 Ring Dips

Fitness

Gritter

Greg  RX        3+360

Faulkner  RX   3+301

Jennifer  RX    3+260

Ryan  RX        2+330

Anne  RX        2+300

Scott              3+320

Erin                3+267

Bre                 3+66

Geer               3

Ewell               3

Garrett           2+356

Craig              2+343

Jacon              2+340

Richard           2+338

David              2+335

Lane                2+335

Steve B            2+324

Jeff                  2+317

Tyler                2+315

Melissa             2+312

Melody             2+305

Bryce               2+297

Laura               2+280

Sixone             2+250

Comp

Gritter         A               B

Clayton       165/195     2+45/30#dbPress/CTB@20min       

B                145/165     2/subCTB/MU/23:21

Charlie        135/165

Van                               28:05 CTB/RingDips

Hal                                24:38 CTB/RingDips

Steven G                       35:18 RX

9/8/2014 HERO WOD “Whittman”

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Fitness

A. Row Sprint, 30on/30off x 6 sets 

Record Lowest Meters

B. HERO WOD “Whittman”

7 Rounds for Time 

15 Kettlebell Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20

▲=Partner

Competition 

A. Back Squat @ 20X1, build to a tough single

B. Back Squat @ 20X1, 85% of A. 5 reps x 3 sets, 2 min

C. KBS, 15-20 unbroken reps @ 70/53lb x 4 sets, 90 sec

D. Row Sprint, 30 sec 95% effort x 6 sets, 3 min

Fitness

Gritter         A      B

Van            153   20:20

Hal             160   21:11

Greg           149   22:11

Celeste       132   23:07

Steven G     148   24:18

Kelly OH      131   24:30

Scott           146   25:43

Kathy          130   26:02

Melissa        115   31:38

Faulkner      151   33:43

Jacob           130   39:13

Buddy          130   40:27

Mitchell        150   4rds

David           129   14:39

Anne            127      ▲

Marcos          136   17:00

Lane             136      ▲

Sydney         113   16:00-20/55/12″

Erin              143   20:20-25/65/step

Phil              136   21:50-35/65/step

Hannah        118   27:11-35/55/step

Krista           101   28:45-26/45/step

Bryan           134   32:14-44/75/24″

Dara             110   16:00-6rds

Jenn             111   21:00-5rds(1stWOD)

Kenzir           122   15:00-26/55/step

Liam             124      ▲

Richard F      118   16:59-AS/44/step

Ewell            130      ▲

Geer             158    21:30-26/55/step

Betsy            109      ▲

Comp

Gritter

Clayton     135/X/20,20,20,15@70/√ low168

Brantley    280/225/20,15,15,17@70/√ low141

Mike         365/310/20,20,20,20@70/√ low167

Kayla        190/155,145/20-20,15-15@53/√

Kat           185/155,145/20-20,15-15@53/√ low152

9/5/2014 1RM Front Squats…15EMOM

Fitness

A. Front Squats, Build to a 1RM

B.  15 EMOM 30sec ON/30 sec Off

5 Pullups

Max reps Clean and Jerk  75% 1 RM 

***You have 30 sec to perform 5 Pullups then Max number of Clean and Jerks***

Record you C n J each round

C.  100 Flutterkicks 2ct…20 Mountain Climbers (1ct)every time you break Flutterkicks

Competition

A. Hang Power Snatch, 4 reps every 60 sec for 8 sets – all @ 70%

B. Power Clean.Squat Clean. Front Squat. Split Jerk, 1.1.1.1 – build to a moderate set 

C. AMRAP in 10 minutes

3 Squat Snatch – @ 85%

3 Bar MU’s

Fitness

Gritter          A      B

Anne      170(10)  28@90

Bryan          155   35@95

Bryce            95   21@65

Burton         215   18@135

Celeste        125   38@75

Cliff             205   40@135

Craig           205   22@135

David          215   24@135

Faulkner      235   36@135

Garret         215   28@125

Kathy          125   38@75

Kelly OH      155   23@100

Laura           130   31@75

Marcos    255(25) 24@135

Scott           185   45@125

Seth            185   25@135

Comp

Gritter       A   /   B   /   C

Brantley    95,115/185

Kat

Charlie      115/155

Carole         65/120/75@4+2/PUdips

Todd          135/225/4@165

Mike K        125/185

Brenton      135/225

9/4/2014 Even/Odd EMOM…10 rounds

Fitness

A. Make up 3 RM Deadlift if you want to

B. 10 EMOM

Even-

30 sec of Double Unders/singles

30 sec of Plank (any)

Odd

5 Kettlebell Swings

5 Goblet Squats

REST 3 min Then

10 Rounds for effort

5 Pushups (1/2 sec pause at full extension)

10 Abmat Situps (GHD)

9/3/2014 3RM Deadlift…15AMRAP

Fitness

A. Build to a TOUGH 3 RM Deadlift

B. 15 AMRAP

5 Deadlift @ 75% of A

10 Burpee over Box Jump 24/20 (Jump over, Jump on, or step over)

10 Ring Dips

10 Air Squats

Competition

A. Deadlift, build to a tough 3RM – no maxing

B. Front Rack Walking lunges @ 10X1, 4-6-8-10/leg, 2 min – start heavy, decrease per set

C. 3 sets @ high effort
4-5 Unbroken Ring MU’s
30 Cals Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort
8-10 Strict HSPU
12 Burpees
300m Row @ 1:45/500m pace
2 min rest

Fitness

Gritter

Sydney      100/75     8+7

Bre            170/130   6+18

Sophie       125/85     6+14

Kenzer       150/115   6+10

Liam          145/110   6+3

Kelly OH     185/140   6+5

Hanna        125/95     5+20

Greg           275/225   5+15

Miranda L   215/160    5+8 Blu

Faulkner     275/215    5+7

Melissa      175/130    5+6

Bryce         65/box dips 5+6

Kevin         175/135    5+5 Blu

Marcos        245/185   4+21

Ryan           295/225   4+15 Blu

Jacob          350/260   4+12

Lane           215/160   4+10

Bryan         245/185   4+7

Butler          245/185   4+7

Burton         215/160   4+7

Laura           125/105   4+6

Phil              135/115   4

Buddy         285/215   3+15

Dara             75/55     3

Richard         Work!

Comp

Gritter

Clayton      365/185,175,165,155/CTB/X

Carole        190/105,95,85,85/X/X

Todd          390

Hal            345

Van           345

Steven G   300

9/2/2014 200m Repeats…Strict Press/Jumping Lunges

Fitness

A. 5 X 200m Repeats with EXACTLY 1 min Rest, For total time.

B. 15 EMOM

1 Strict Press 135/85, 115/75, 95/65 (Make it Hard)

10 Jumping Lunges (1ct)

Go Up 1 rep each min on Strict press

**If you fail to do Jumping lunges proceed down on reps for next rounds**

Competition

A. Squat Snatch, 1 rep every 30 sec x 25 total reps – all @ 75% 1 RM

B. Power Clean Cluster, 1.1.1.1 x 4 sets, 3 min – all tough sets

C. Squat Clean, 75% 1 RM, 10 reps for time

D. Run, 200m every 2 minutes x 8 sets – record time each set

Fitness 

Gritter           A          B

Anne(row)    7:53     45/9rd

Betsy          11:06     35/8rd

Bill                7:16     95/10rd

Bre               7:39     45/9rd

Bryan           7:43     65/9rd

Bryce(row)    8:20     35/9rd

Chad B         7:42     75/10rd

Craig S         7:30     75/10rd

David            8:06     95/7rd

Ewell            7:58     75/7rd

Garrett         7:16     85/10rd

Geer             9:42     45/7rd

Greg             7:27     115/9rd

Jacob            7:36     115/8rd

Jeff               8:15      95/6rd

Jessica          7:51     45/9rd

Kathy(row)   7:38     45/10rd

Kevin            7:33     65/6rd

Krista            8:28     35/7rd

K-Rev(row)   9:55     25step/11rd

Mandy           8:09     45/9rd

Marcos          7:37     95/9rd

Melissa         8:22     45/9rd

Richard         8:33     75/8rd

Robin            8:38     55/8rd

Ryan             7:23     95/9rd

Scott             7:28     95/7rd

Seth              7:33     95/7rd

Sixone           8:43     65/7rd

Sydney(row) 9:00     35step/9rd

Comp

Gritter        A/B/C/D

Clayton      155/235/1:35@205

Cliff             115/185/1:47@165/√

Carole         65/95,105,115,120/1:20@95/√

Melody        55/85,95,100,105/1:42@85/√

Todd           165/235,245,250,255/1:20@225/√

Mike K         140/225/5:00@205

Kat              85/105,115,125,135/1:04@105/√

Charlie        95,105/175/1:06@165/√

Hal              115/175,185/:52@140

Van             120/185,195,205,205/:58@175

Steven G     115/135,145,165,175/:45@145

9/1/2014 “Eleanor…Gone in 60 seconds”

Fitness

A. “Eleanor”

10 AMRAP

3 Power Cleans 135/85, 115/75, 95/65

3 Push Press

6 Bar Pushups

20 Flutterkicks

B. Immediately into “Gone in 60 Seconds”

60 seconds of Each:

Front Plank

Side Plank

Back Plank

Side Plank

C. rest 4 min then

10 AMRAP 

2 Deadlifts 185/125

200m Run w/ Slamball 40/30

Add 2 Deadlifts each round.

Gritter         I           II     III

Bryan 75     10+3            30@155/30

Burton 115   8                 20@165/30

Carew 95     6                  20@145/25

Carole  RX   9+21            20@125/25

Chad 95      10+6            30@135/25

Dara 35       12                42@35/10

Eleanor 65   11         √     30@105/30

Garret 95     13                30@145/30

Greg  RX      15                30@185/30

Hal RX         12+12        

Kathy 75      9+6             30@105/25

Kayla  RX     12+6            42@125/25

Melissa 75     8+3            30@105/30

Miranda 75   11+4           42@125/20

Mitchell 95    9+3            30@105/25

Richard 95    7+6            25@115/25

Scott  115    12+2           42@165/30

Steven G RX 12+2           42@185/30

Susan 1stWOD 4+5          20@35

Todd  135    11+3            30@185/40

Van  RX       11+12          42@185/40

Whitt RX      10+2            29@185/40