3/31/2015 HEAVY CLEAN + CORE WORK

Fitness/Comp

A. Work up to a HEAVY Squat Clean/Power Clean

+

B. 10-20 DU(30 singles) + 10 Pushups

RIGHT Before each Attempt! Get about 10 sets in, if you fail go down weight

CORE

10-1 Bicycles (2ct) right to 20 secs front plank

3/30/2015 Pick you Cave

Happy Cave

5 rds of

20 kb Swings Russian

10 Toes to Bar

400m Run

Pain Cave

5 rds of

30 KB Swings Russian

30 Pullups

800m Run

3/25/2015 Snatch then 3 rounds

Fitness/Competition

A. Hang Power Snatch.Power Snatch, 1.1, Quickly Build to Heavy Single NO FAILING

B.  4 Sets at Moderate Pace (16 MIN TOTAL)

30 secs ON/30 secs Rest

Kettlebell Swings 53/35 American

Thrusters 75/55 (NO DROPPING BARBELLS)

Push Press

Box Jumps/Step Ups  30/24 COMP 24/20 RX

Gritter

Anne/75

Ava/55

Blake/105

Bre/65

Brooke/1stWOD

Bryan/95

Bryce/80

Buddy/95

Cameron/55

Charlie/165/1.1

Clayton

Colt/135

David/125

Ewell/115

Jacob

Jeff/145

Kinzer/65

Haley

Hal/125

Lori/85/1.1

Mandy/60

Marcos/135

Melissa/65

Mike K/165/1.1

Misty/45

Paul/75

Rebecca/40

Richard/105

Ryan/145/1.1

Scott

Shelia/35

Spencer/135

Stephen/125

Steven/125

Sydney/45

3/24/2015 Let’s Run Some

Fitness

30 Calorie Row Buy In

30 Wallballs 30/20/14

400m Run

45 Abmat Situps/30 GHD

400m Run

45 Abmat Situps/30 GHD

400m Run

30 Wallballs 

400m Run

30 Pullups Cash Out

Gritter

Hal            30ghd/17:31

Scott         20/17:37

Van           30/18:40

Colt           30/19:00

Paul           20/19:30

Geer          14/200/20:12

Missy         14rr/20:24

Lori            14ghd/20:43

Faulkner    20/20:47

Robin         14/200/20:52

Misty          14rr/20:52

Katy            14/21:24

Celeste      14/21:33

Mandy        10/21:48

Seth          20/22:22

Adam        20/22:54

Bryan        20/23:10

Stephen     20/23:11

Ryan         30ghd/23:15

KRev         14/23:22

Mike K       30ghd/23:31

Haley         14Grn/23:37

Richard F    14/23:42

Joshua        30/24:30

Kristi           14/24:49

Chad           20/25:02

Anne          14ghd/25:17

Melissa        14/25:23

Jacob          20/25:25

Burton        20rr/25:26

Spencer       30/26:07

Shelia           10rr/26:30

Rebecca       10rr/26:55

Blake          20/27:25

Don            20rr/27:45

Dara             √

Clayton         COMP

3/19/2015 Geer is 45!!!

Happy Birthday to Erin Geer….She is 45!!!

45 Wallballs

45 Overhead Wallball Walking lunges

45 Box Jumps/Step Up

***Every min do 3 Burpees***

Don’t let the BURPEES GET YOU!!!!!

3/18/2015 30 MINUTES!!!!

30 MIN EMOM (This is 5 rds total)

:30 sec Max Cal

10 KB Goblet Squats

10 KB Swings Russian

10 Push Press

10 Good Mornings Unweighted or 5 Weighted

Go Light 53/35 and 95/65

Gritter

Adam        53/95

Alyse         35/65

Bekah        26/65

Betsy         26/65

Brantley     53/95

Bre            35/65

Bryan        44/75

Bryce         35/65

Burton       53/95

Butler         53/95

Cameron     26/65

Celeste       35/65

Colt            70/95

Don            53/75

Erin            26/65

Ewell          44/75

Faulkner     53/75

Jacob          53/95

Jon             26/35

Josh            53/75

Kathryn       15/15 5rds

Lane           44/95

Mandy       26/50

Marcos       53/95

Mike K        70/95

Miranda L    35/65

Misty           26/65

Paul             35/75

Rebecca       26/75

Richard F     26/75

Richard M    26/75

Robin           35/65

Ryan           70/95

Shelia          15/15

Spencer       44/65

Stephen W  53/95

Steven        70/95

3/17/2015 Kathy Meador WOD

Happy Birthday Kathy!!    155/105

400m Run

20 OH Squats

10 Bar over Burpees

400m Run

20 Hang Cleans

10 Bar over Burpees

400m Run

20 Floor Wipers(2ct)

10 Bar over Burpees

**Cash Out**

10 Toes to Rings

Gritter

Paul           65/oh/85hc   13:28

Scott              115/fs       13:30

Seth                95/ohs     14:30

Jay             85oh/95hc     15:02

Hal          115oh/155hc   16:14

Van               155/oh       16:17

Haley               65/fs        16:18

Garret           115/fs         16:46

Mandy        45oh/65hc     17:33

Mike K           155/oh        17:40

Josh Y         65oh/95hc     18:06

Tate                95/fs         18:09

Anne               85/fs         18:17

Clayton           155/ohs     18:30

Dara             pvc/35hc      18:32

Spencer       85oh/105hc  18:39

Steve C           155/oh      18:40

Chad     65oh/95hc/row    18:54

Kathy               75/oh       18:56

Misty                 65/fs       19:19

Lane          70ohs/135hc   19:27

Lori            65oh/85hc      19:29

KRev                65/fs         19:40

Ryan        115ohs/155hc   19:43

Stephen             95/oh      19:56

Bobby            as/55/hc      20:00

Jacob               155/bs       20:02

Colt                 145/oh       20:24

Geer             45oh/85hc    20:30

Bekah              85/oh        20:36

Bryce                 65/bs       20:50

Bryan            75oh/105     20:58

Jeff            95ohs/135hc    21:42

Ava             25fs/45           21:55

Richard        35oh/95hc     24:30

Betsy           35oh/65hc     25:20

Kristi            25oh/45hc     25:25

Buddy             135/bs        27:25

3/16/2015 Row/Run and STRICTies then a Snatch-a-thon

Fitness

A. 4 Rounds Not for time but ROW Moderate and Consistent

500m Row/400m Run (Alt each Rd)

10 Strict Ring Dips DEEP

5 Strict Pullups

20 Walking Lunges

B. Work to a HEAVY Power Snatch

Competition

A. Power Snatch 1 rep every 30 sec for 8 min (16 reps) @ 70-80%

B. 2-3 Strict CTB Pullups x 10 Sets rest 30 sec

C. 8 Strict Ring dips x 10 sets rest 30 sec

D. ROW 20 MIN @ Moderate Consistent Pace

3/13/2015 Friday the 13th OPEN 15.3

NOT OPEN WOD 15.3

14 AMRAP

7 Chest to Bar Pullups

50 WALLBALL

100 Double Unders

OPEN 15.3

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

3/12/2015 Power Cleans

Fitness

14 AMRAP or 5 rds

5 Power Cleans 135/95

10 Bar Pushups

25 Abmat Situps

5 Toes to Bar

Gritter

Alix                85/5+25

Alyse              85/5+10

Anne              75/12:27

Bekah            85/5+29

Betsy             75/4@15:44

Bryan           105/5+12

Bryce             75/13:42

Colt               135/6

Garret           115/5+15

Geer              75/12:13

Jason             135/12:05

Jay                115/13:01

Josh B           115/15:59

KRev               65/11:57

Katy              60/12:04

Kathy              15/3+10

Mandy             65/5+35

Marcos            Running

Melissa            75/13:50

Paul                95/5

Richard           85/14:27

Richard M        75/19:55

Robin              75/12:42

Ryan              135/5+3

Scott              115/6

Stephen         115/12:42

Van                185/5+25