1/30/2015 Squat Clean Max

Fitness

A. Squat Clean Max

B. 2 rds of 

25 Slamballs

5 Burpees over Ball

400m Run

 

Competition

A. Squat Clean, build to a max

B. Squat Clean and Split Jerk, 1 rep @ 255lb x 4 sets, 2 min

C. BSq @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

D. Row Sprint 60 sec @ 1:28ish/1:50ish per 500m x 4 sets, rest 7 min b/t

E. Spend 10-15 minutes practicing a high skill movement
Walking on Hands, Pistols, Double Unders
Fitness
Gritter
Alyse          125sc/6:59@20
Anne          125sc/8:11@20
Blake          155sc/8:24@30
Bre             110sc/13:14@20
Bryan         150sc/16:42@30
Chaney        65sc/7:04@20
Charlie S     270/11:36@40
Dara            35/15:12@15(200m)
David          190pc/7:13@40
Geer            115pc/15:27@20(200m)
Haley            95pc/7:53@20
Jacob           205pc/8:24@40
Jeff              205sc/10:20@30
Josh             165pc/16:22@30(4rds)
Joshua         125sc/7:41@30
Kerri             55sc/8:50@15
Mandy         95/16:02@20
Marcos        185sc/7:05@40
Melissa        115sc/8:28@20
Misty            65sc/7:43@20
Ryan           225sc/7:32@40
Samantha     60sc/16:58@10-1stWOD
Scott           165pc/6:02@40

Posted on Jan 30, 2015 in GRIT by Comments Off on 1/30/2015 Squat Clean Max

1/29/2015 Backsquats and Sprinting

Fitness

A. Back Squats 5 rep x 7 sets, start at 50% and go up

10 Walking Lunges after each set

B. 10 min EMOM of

200m Sprints every 2:00

C. 5 rounds of

10 Pushups

10 Lunge Steps

10 KB Swings Russian

Fitness

Gritter

Alix            115/–/53

Alyse         135/√/53

Anne         145/–/53

Betsy         105/√/35

Blake         155/√/53

Brantley      √/√/–

Bob            √/–/√

Dara           √/–/√

Ewell         120/√/53

Garret        195/√/70

Geer          115/√/35

Haley          √/√/35

Jacob           √/√/106

Jeff               √/√/√

Jenny          85/√/35

KRev            95/√/35

Kelly            145/√/44

Miranda       115/–/44

Nikki             20/√/15

Phil             115/√/35

Richard        50/√/26

Ryan           280/√/70

Stephen      195/√/53

Sydney        95/√/35

Tyler          205/√/44

Posted on Jan 30, 2015 in GRIT by Comments Off on 1/29/2015 Backsquats and Sprinting

1/28/2015 18 EMOM

18 min EMOM

1st-10 Thrusters 65/45

2nd-10 Box Jumps or Step-ups 24/20

3rd-10 Pull-ups

Fitness

Gritter

Alix

Alyse

Bob

Bre

Bryce

Craig

Dara

Ewell

Faulkner

Hannah

Haley

Jacob

Jeff

Jessica

Joshua

Katy

Kelly OH

Marcos

Melissa

Miranda L

Scott

Seth

Stephen

Posted on Jan 28, 2015 in GRIT by Comments Off on 1/28/2015 18 EMOM

1/27/2015 Slow Row…10-1 Power Cleans

Fitness

A.  1000m Row Smooth 2:00/2:30 Pace…Hold it there

B. 10-1 Power Cleans 155/105 TNG as Much as Possible

17 Double Unders/41 Singles

Call Time…Rest exactly 3 min then

25 STO (Push Press/Push Jerk)

C. CORE

4 sets of Super Slow Knee Raise Max Reps

Competition

A. Front Squat @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

B. EMOM for 15 mins:

1st – 10 Thrusters @ 65lbs/45
2nd – 10 Box Jumps – 24″/20
3rd – 10-15 unbroken Pull-Ups
C. 1 mile Run @ 8:30 min pace
D. 30 HSPU for time
Fitness
Gritter
Hal                 13:50@155
Ryan              15:59@155
Colt                20:06@155
Jacob              27:09@155
Bekah             16:06@95
Faulkner         16:35@135
Alix                 17:45@95
Jeff                 19:07@135
Marcos            20:48@135
Seth               21:02@135
Jay                 14:05@85
Miranda L       14:09@85
Mandy            14:12@55
Joe                 14:30@95
Jenny             15:05@55
Hannah          15:13@65
Misty              15:25@55
Melissa           15:37@75/65
Bryce              16:07@75
Geer               16:11@75
Scott              16:20@115
Stephen         16:45@95
Garret            16:50@115
Craig              17:20@95
Alyse              17:25@85
Chaney          18:09@55
Tyler              18:32@115
Josh               19:10@115
KRev              19:13@65
Kristi              19:29@55
Phil                19:52@85
Joshua           20:59@115
Lane              21:06@115
Sydney          21:59@65
Blake             24:48@115
Bryan            27:47@115
Dara                √
Bob                  √
Comp
Gritter
Clayton
Mike
Carole
Lori
Todd
Steven
Van

Posted on Jan 27, 2015 in GRIT by Comments Off on 1/27/2015 Slow Row…10-1 Power Cleans

1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick

Fitness

A. 500m Row for Time…Start Strong and smooth and KEEP PULLING

B. 10 Amrap

15 Kettlebell Swings 70/53/44/35/26

10 Burpees

rest EXACTLY 5 min

C. 5 Amrap

1-2-3-4-5-6…

Goblet Squats

10 Flutterkicks (2ct)

Competition

A. Max Squat Snatch (15min TOPS)

B. Push Press.Split Jerk 1.1 Max (15min TOPS)

C. Walk Up Box Jumps 1 every :30sec for 15 min

work up in height to hard and stay there

D. 2 Ring Muscle Ups with weight vest per min for 20 min

E. 500m Row for Time..BLOW UP!

Fitness

Gritter

Alyse          1:59.6@44/5@44/7

Betsy         2:08.3@26/3+21@26/6+2

Bill             1:37.0@53/5+16@53/9+5

Blake          1:46.4@53/4+5@53/8

Bob              √

Bryan         1:44.3@44/4+8@44/10+1

Buddy         1:48.0@53/3+15/—

Chaney       2:11.8@26/5+3@26/7+2

Colt            1:26.5@70/5+10@70/9

Erin            2:00.9@26/5@26/8+3

Ewell          1:48.0@44/5@44/8+3

Hannah       2:09.0@35/5@26/9+2

Jacob           1:55.2@70/4+8@70/7

Jeff              1:38.0@53/4+16@as/8

Josh             1:40.8@44/5@44/8+3

Kelly            1:52.8@44/5+20@44/10+3 

Laura           1:53.4@26/5+17@26/10+3

Mandy         2:15.0@26/6+15@26/11+1

Marcos         1:42.7@53/5@53/9+1

Melissa        2:00.9@26/6@26/10

Misty           2:09.1@26/6@26/10+2

Nick            1:49.0@35/4@35/7+8

Noel            2:08.9@15/2+20@as/6

Rachel         2:21.5@26/5+9@26/8

Ryan           1:35.0@70/4+11@70/9+5

Seth            1:43.8@70/4+21@70/8

Scott           1:42.0@53/6+1@53/10

Steven        1:52.7@44/4@44/8

Sydney        2:01.9@26/5+15@26/7+3

Comp

Gritter

Clayton

Kat

Alix

Miranda

Carole

Todd

Mike

Steven

Hal

Lori

Van

Posted on Jan 26, 2015 in GRIT by Comments Off on 1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick

1/23/2015 50-40-30-20-10

Fitness

“Not for Time”

50-40-30-20-10

Row for Calories

Double Unders/3x Singles

Abmat Situps/1/2 GHDs

Competition

A. Finish up Comp wods

B. Fitness WOD

Gritter

Alyse        DU/GHD

Betsy       S

Blake        S

Bob           S

Bryan       S

Buddy       S

Carole       DU/GHD

Celeste     DU

Chad        DU

Chaney

Dara          S

Faulkner    S

Garret       DU

Haley         DU

Jacob         DU

Jessica       DU

Kathy        DU

Katy          S

Kristi         S

Laura        DU

Leslie         stepups

Mandy        S

Scott          DU

Seth           DU/GHD

Posted on Jan 23, 2015 in GRIT by Comments Off on 1/23/2015 50-40-30-20-10

1/22/201 Man Makers

Fitness

5-4-3-2-1 Man Makers 35/25

20 Mountain Climbers (2ct and ON DBS)

200m Run

Competition

A. BTN Split Jerks 1.1.1 @ 50%

B. Strict Pullups AMRAP x 4 sets

C. 10 AMRAP

15 KBS 70/53

15 Burpees

Fitness

Gritter

Garret          30/9:55

Marcos         35/11:00

Ryan            35/11:33

Colt              35/11:46

David           35/11:48

Chad            30/11:55

Faulkner       35/12:30

Joy               20/12:37

Lane            30/13:22

Seth            30/13:36

Chaney        15/13:36

Bryce           20/13:44

Joshua         30/14:39

Jeff              30/14:48

Jacob           35/15:59

Alyse           30/17:02

Dara            10/17:08

Phil          85-95/17:17-c&j

Stephen       25/17:39

Alix              25/18:20

Betsy           20/22:05

1/21/15 Make-up WOD

Gritter

Van                  155/15:43

Faulkner           135/15:45

Alix                     85/19:10

Anne                  65/13:48-400s

Colt                   115/14:26

Hannah              55/16:46

Melissa               75/17:42

Sydney               65/17:48

Don                  115/20:02

Geer                   65/20:32

Comp

Gritter

Clayton

Kat

Todd

Carole

Mike

Van

Lori

Posted on Jan 23, 2015 in GRIT by Comments Off on 1/22/201 Man Makers

1/21/2015 Out Run a Lifter, Out Lift a Runner

Fitness

“Out Run a Lifter, Out Lift a Runner”

800m Run

25 Power Cleans 155/105, 135/85

400m Run

25 Front Squats (Back Squats if you cannot Front Rack)

800m Run

Fitness

Gritter

Mike K               155/14:07

Hal                    155/14:27

Steven              155/16:54

Colt                   155/16:55

Ryan                 155/17:52

Clayton             155/18:05

Kelly OH            105/18:08

Lori                   105/18:16

Jacob                 155/21:04bs

Seth                  155/21:04

Bre                     85/15:46

Bill                     135/17:13

Scott                  135/17:44

Jeff                     135/19:03-800/25PC/800

Jessica                  85/19:33

Marcos                135/21:37-30PC+FS

Mike B                  95/15:49-2nd WOD

Chaney                 45/17:10

Celeste                 75/17:51

Kristi                     55/18:27

Joshua                  95/20:17

Stephen                95/21:09

Rachel                  45/22:17

Blake                   115/22:50

Joe                      115/22:59

Lane                    115/23:18

Betsy                     65/29:02-1.25mi

Laura                     65/ √

Comp

Gritter

Todd

Mike K

Hal

Posted on Jan 21, 2015 in GRIT by Comments Off on 1/21/2015 Out Run a Lifter, Out Lift a Runner

1/20/2015 Strict Press

Fitness

For Time 5 rounds

10 Strict Press 95/65 (Go strict until you have to go Push Press to get 10 in a set)

10 Flutterkicks (2ct)

10 ScissorKicks (2ct)

10 Bicycles (2ct)

5 Bar Pushups

5 Toes to Bar

Competition

A. Strict Press.Push Press.Push Jerk 1.1.1 x 5 sets

B. WOTW 2015 “Spartacus”

20 Kettlebell Swings 3p00d/2pood Russian or 70/53 American

15 Pistols per side alt legs

30 Burpee Box Jump/Step Overs 24/20

20 HSPU

50 Double Unders

If you complete all work in under 8 min complete as many Muscle Ups as you can in remaining time.

Fitness

Gritter

Alyse              65/13:45/21

Betsy             55/14:23/20

Blake             75/12:31/17

Bryan            65/12:40/37

Buddy            95/13:14/27

Butler             95/8:58/26

Chad              75/10:29/30

Colt                95/8:29/40

Dara               25/11:50/–

Erin               55/12:36/36

Garret            75/9:29/33

Haley              45/10:02/20

Hannah          45/10:48/20

Jacob              95/12:46/25

Jeff                 95/12:58/–

Joe                 75/19:48/all strict

Kelly OH         65/8:49/42

Lane               75/12:14/14

Leslie             25/13:04/11

Lori               65/9:32/38

Mandy           55/11:44/22

Melissa          55/11:55/20

Mike K           95/6:58/0

Miranda L       55/10:10/17

Phil                65/13:19/21

Richard          45/15:45/31

Ryan              95/8:51/36

Scott               95/9:49/17

Seth                95/11:00/30

Stephen W       75/16:47/22

Steven B          75/10:48/24

Sydney             55/12:25/20

Tyler                 75/12:44/20

Comp

Gritter

Clayton

Mike

Carole

Steven

Van

Lori

Posted on Jan 20, 2015 in GRIT by Comments Off on 1/20/2015 Strict Press

1/19/2015 Double Down

Fitness

25 AMRAP

500m Row Buy In

then

2 Wall Balls 20/14

2 Deadlifts 185/125 (Heavy) 135/95

2 Bar over Burpees

5 DU/10 Singles

rest EXACTLY 1 min

Double the reps EVERY round!!!

Competition

A. 15 EMOM Snatch

Start 75/55 and go up 10/5# each Min to failure

B. For Time

1 Rope Climb (Head above Bar)

12 Thrusters 135/95

1 Rope Climb

9 Thrusters

1 Rope Climb

6 Thrusters

1 Rope Climb

3 Thrusters

Fitness

Gritter

Hal     RX               32+104

Kelly OH  RX          32+33

Lori    RX               32+26

Faulkner 185/20/s 32+17

Bill  135/20/s        32+17

Scott    RX             32+15

Laura  95/14/du    32

Mandy 10/95/s      32

Kelli  10/35/s         32

Nick  95/14/s         32

Josh Y 135/20/s    16+212

Melissa 14/95/s     16+209

Ryan     RX            16+152

Hannah  95/du      16+94

Geer  10/95/s        16+92

Haley   95/du         16+86

Mercedes 10/35/s   16+84

Seth 185/20/du-s  16+80

Cooper  185/du-s   16+78

Kristi  14/95/s        16+76

Don  135/20/s        16+76

Stephen 135/14/s  16+69

Marcos    RX           16+68

Buddy 135/20/s     16+67

Joshua  135/s         16+66

Jacob        RX         16+64

Delta  14/65/s       16+64

Shema  10/65/s     16+44

Betsy   95/14/s      16+28

Jeff  185/20/s         16+8

Dara   10/65           16

Comp

Gritter

Carole

Kat

Mike K

Steven

Van

Lori

Posted on Jan 19, 2015 in GRIT by Comments Off on 1/19/2015 Double Down