1/15/2015 PALEO CHALLENGE + HEAVY HANG SQUAT CLEAN

Paleo Challenge WOD

A.  1 min Max Reps…2 min Rest

Kb Swings American 53/44/35/26

Burpees to Plate touch 25# Plate

Wall Balls 20/14

Row For Calories

Rest EXACTLY 5 Min then

B.  400m Sprint

rest Exactly 2 min

400m Sprint

C. NOT ON PALEO

Work to a HEAVY HANG SQUAT CLEAN

Competition

A. Split Jerk. BTN Split Jerk, 1.1 @ 55% x 8 sets, 1 min

1/14/2015 ROWing and Bench Press

Fitness

NOT FOR TIME….3 rounds of

1000m Row

50 Walking Lunges

30 Bench/Floor Press 135/85 is gonna be HEAVY!!!

50 Flutterkicks (2ct)

***Pick a rowing pace and decrease it by :05 seconds each round***

Gritter

Alix             75

Alyse           65

Bekah          75

Bell            135

Bill             115

Bob             25

Bre             35

Butler        135

Cameron     35

Carole         85

Chaney       35

Colt           135

Ewell         105

Haley          45

Hannah       45

Jacob         135

Jeff            135

Jessica        45

Josh B        

Kelly OH      75

KRev           25

Lane           95

Laura          35

Lori             85

Mandy         55

Melissa        55

Miranda       75

Misty          35

Nicole         45

Patrick       115

Rachel        25

Ryan         135

Scott         115

Seth          115

Stephen     85

Steven      115

Tyler         115

Van           115

1/13/2015 Thrusters/Deadlifts/Burpees/Slamballs…HAHAHAHA

Fitness

A. Thrusters 4 rep x 5 sets go up!

B. 15 Amrap

3 Deadlifts 125% BW/100%/75%

2 Lateral Bar Over Burpees

1 Slamball

Add 1 rep Slamball per round

Competition

Comp 1 and Comp 2 Finish

Fitness

Gritter

Hal                245/40   16+7

Scott             205/30   15+14

Mike K           275/40   15+6

Faulkner        230/40   14+1

Alyse             175/20   14

Mandy           130/20   14

Colt               285/40   13+5

Jacob             245/40   13+3

Miranda L       215/15   13+2

Anne             165/20   13+1

Jeff                285/30   10+1

Garrett          165/30   15

David             220/30   14+17

Chad              165/30   14+3

Melissa           140/20   13+15

Bryan             150/30   13+8

Josh Y             205/30   12+9

Marcos            200/20   12+7

Lane               185/30   11+3

Celeste            105/20   15+11

Hannah           100/20   15

Katy               105/15   14+19

Sydney           105/15   14+3

KRev                 95/20   14

Kristi                95/15   13+5

Cameron        125/15   13+3

Geer               135/20   13+1

Bryce                95/20   13

Phil                 180/25   12+12

Chaney             75/15   12

Joshua            125/20   12

Stephen          165/20   10+11

Richard            125/20   9

Leslie            20# Thrusters/75DLx4

1/12/2015 20 EMOM, then CORE FAILURE

Fitness

A. 20 EMOM/30 seconds on/30 seconds off for Max Reps

1st min – Wallballs 20/14

2nd min – Pushups (Hand Release COMPLETE LOCKOUT AT TOP and 1 second pause)

3rd min – KB Swings Russian 70/53/44/35

4th min – Double Unders/singles

B. 3 rds to failure

Toes to Bar

Flutterkicks (Big Kicks w/ 45/35 Plate Overhead)

Competition 1

A. Split Jerk, build to a max

1/9/2015 EMOM LADDER Hang Power Cleans

Fitness

A. EMOM LADDER

10 DU/20 Singles

1 Hang Power Clean 135/85 HEAVY, 115/75, 95/65

Add 1 HPC each Min

B. 5 Attempts Max effort Constant Super Slow Leg lifts, L sit or knee lifts

From the Pullup Bar hang and pull legs/knee up slow then down slow for as long as you can before dropping.  

Competition

A. 10 EMOM of 1 rep 100#/50#  Medball Over Shoulder to 7 Lateral Burpees

B. Front Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

1/8/2015 Oh it is SO COLD!!! ROW/BACKSQUATS

Fitness

750m Row…Easy

30 Backsquats 135/85

rest 2 min

500m Row…Moderate

20 Backsquats

rest 2 min

250m Row…HARD!!!!!

10 Backsquats

Competition

Finish Up from Yesterday

Fitness

Gritter

Joshua          AS/13:58 *1stWOD

Garret          95/14:01

Colt              RX/14:04

Kelly OH       RX/14:12

Becca           95/14:25

Jason            95/14:37

Richard         45/14:49

Sydney         35/14:53

Josh             95/14:53

Anne            85/14:55

Chad            95/15:24

Jeff              95/15:33

Alyse           85/15:44

Lane            95/16:54

Seth           135/17:02

Geer             65/17:14

Katy             65/17:20

Rachel          45/17:26

Alix               RX/17:27

Blake            95/17:27

Cassie           AS/17:46 *1stWOD

Kerrianne      35/17:46

Kristi             65/18:02

Joe               95/20:20

Betsy           65/22:16

1/7/2015 “DIRTY”

Fitness

DIRTY

10 DEADLIFTS

38 PULLUPS

10 DEADLIFTS

38 PUSHUPS

10 DEADLIFTS

38 ABMATS

10 DEADLIFTS

38 SLAMBALLS 30/20

100% BODY-WEIGHT

80% BODY-WEIGHT

60% BODY-WEIGHT

Comp

A. Split Jerk

B. Squat Snatch Cluster

C. Single Leg Box Jumps

D. Bar MU/2-3 easy/8 EMOM

E. Run 200m@95%/2 EMOMx16min

F. 10 EMOM/7 toes 2 bar/5 strict HSPU

G. 600m Row@1:45-1:47 pace/6 sets with 2min rest

Fitness

Gritter

Hal             195/6:49

Van            175/7:09

Steven G    170/7:55

Scott          165/8:15

Bre             105/9:21

Colt            230/11:25

Bill              185/11:26

Miranda      170/11:27

Butler         220/13:09

Alyse          155/13:27

Anne          135/13:51

Patrick        205/14:11

Bryan         147/14:25

Burton        227/14:38

Steven B     165/14:38

Jacob          205/15:11

Don            210/17:44

Cory           190/ √

Liam            85/9:50

Melissa       115/11:46

KRev            75/11:55

Katy           105/12:30

Jason          165/12:45

Buddy         195/13:59

Hannah       105/14:58

Tyler            185/18:21

Joe              135/20:04

Sydney        105/20:40

Dara             65/ √

Geer            125/12:43

Marcos         135/13:15

Betsy           150/18:45

Bob              w/u stretch

Comp

Gritter

Todd

Carole

Mike

Lori

Van

Charlie

Steven G

1/6/2015 4 min to Win It!

Fitness

A. 4 min ON/3 min Rest for MAX EFFORT

Wallballs

Burpee to Plate Touch

Rowing for Calories

B. Choose Strength or Core

Strength, 5 x 5 Backsquats get Heavy

Core 4 rounds of

25 Bicycles

30 sec Plank

Competition

A. Build to Max Power Snatch

B. Overhead Squats (From Floor) 6 – 10 Resp x 3 sets @ 50% 1 RM

C. “Diane” 21-15-9

Deadlifts 225/155

HSPU (1 Abmat Kipping/1 abmat W 25# for Strict)

Fitness

Gritter      A.  / B.  / C.

Betsy       40/17/47

Blake       50/35/55

Brantley   68/44/84

Bre           71/59/51

Bryan       55/51/69

Bob          32/31/35

Colt          85/51/91

Corey       50/37/62

Dara        60/34/42

Don         55/41/56

Garrett    72/32/57

Geer        75/41/52

Haley       65/36/53

Hannah    64/36/44

Jacob        50/45/76

Jake          Ø/ Ø/100

Jason        70/42/68

Jeff           48/38/73

Jenny       77/41/51

Josh         80/32/56

Kathy       77/46/63

Kelly OH   83/52/59

K-Rev       62/42/49

Kristi        64/32/51

Phil          70/27/49

Richard    40/25/46

Scott        66/66/72

Seth         67/45/74

Shannon   70/43/57

Steve S.    53/45/57

Sydney     55/34/54

Comp

Gritter

Clayton

Carole

Todd

Lori

Mike

Charlie

Steven

Van

1/5/2015 Strict Press…10 to 1s

Fitness

A. Strict Press 8-12 reps x 4 sets

Start light and work up

B. 10,9,8,7,6,5,4,3,2,1

Kettle Bell Swings Russian 70/53/44

Box Jump overs 24/20

Pushups

10 Flutterkicks (2ct EVERY RD)

Competition

A.  Chest to Bar AMRAP

As many unbroken x 5 sets 3 min rest

B. 10,9,8,7,6,5,4,3,2,1

Wall Balls 20 to 12’/14 to 10′

Box Jump over 24/20

C.  12 AMRAP

30 Double Unders

15 Power Clean 95/65

Fitness

Gritter

Jake        115    70/7:57

Butler      105   70/8:31

Kelly OH   65    44/8:41

Marcos      95    70/8:43

Scott        85    70/9:02

Bryan       70    53/9:22

Haley        50    35/9:27

Seth          85    70/9:28

Colt         135    70/9:38

Ace            30    18/9:47

Patrick       95    44/9:53

Melissa      60    44/9:58

Ewell         85    53/10:02

Laura        55    44/10:02

Alix           65    44/10:07

Suzycidal   30    26/10:21

Mercedes   30    18/10:21

Bill             95    70/10:23

Chrissy      30    18/10:25

Kelly R       35    35/10:41

Miranda     65    35/10:50

Alix            70    44/11:03

Hannah     50    26/11:15

Kat            65    53/11:18

Jeff          115    70/11:25

Sydney      25    26/12:20

Dara          35    26/13:05

Geer          65    35/13:24

Jason         95    53/13:40

Rachel        35    26/13:42

Josh           85    44/14:24

Don           95    70-53/14:45

Buddy      115    53/16:18*50#S2OH sub for BJO

Jacob       125    70/16:30

Joe            95    44/18:00

Bob           30    26/10-5’s *1st WOD

Leslie        15    15/5-5’s(7:20)*1st WOD

Comp

Gritter

Clayton

Van

Steven

Mike K

Carole

Lori

Hal

1/2/2015 3 WODS FOR FUN!

Fitness

A. Chipper

20 Burpees to COMPLETE VERTICAL JUMP CLAP

30 KettleBell Swings American 70/53/44/35

40 Wall Balls 20/14

50 Double Unders/ 200 Singles 😉

***REST EXACTLY 5 Mins***

B. 5 Rounds of

7 KB Goblet Swuats

10 DU/40 Singles

***Rest as Needed***

C. 500m Row Sprint

Take AS MANY ATTEMPTS as you want to get FAST!!!

Competition

A. 10 EMOM of

6 Ring Dips

6 Toes To Bar

B. Behind the Neck Split Jerks 1.1 @ 50% 1rm

Focus on SPEED and the Split Catch and solid bottom position

C. FOR TIME

20 Burpees to 6″ touch

30 KB 70/53

40 Wall Balls

50 Double Unders

***Goal is Sub 5 mins on this***

Fitness

Gritter                  A.  /  B.  /  C.

Alix   44              9:56/5:24/2:14.7

Alyse  44             6:55/3:39/2:01.2

Bell   53               6:15/2:23/1:37.0

Blake  53             10:43/5:05/1:53.7

Bryan  53            10:40/3:49/1:43.5

Burton   53          10:31/4:51/1:54.8

Colleen  26             √  /  √  /2:10.5

Colt  70                 7:38/3:52/1:37.0

Dara   15                √  /  √   /  √  

Don  53               10:53/5:30/1:58.8

Emmy   26           9:33/4:16/2:21.0

Ewell  44                √ /4:35/1:59.1

Haley  26/35        7:06/4:02/2:10.2

Kathy  35             7:11/3:36/1:57.0

Katy   26              8:33/4:25/2:30.2

Kelly OH  44         5:47/2:50/1:55.2

Kristi  26              10:35/5:55/2:10.8

Jacob   53             9:36/5:02/1:47.9

Melissa  35           10:19/5:43/2:13.2

Miranda  26          8:10/3:23/2:03.3

Nick   35              10:03/3:55/2:12.2

Phil   35               7:56/5:10/2:13.7

Rachel  26           9:32/5:09/2:25.7

Whitt   70            6:32/3:26/1:47.6

Comp

Gritter

Carole

Steven

Mike K

Lori

Hal