4/14/2015 10 rds then 500m Row

Fitness

A. 10 rds of

5 Pullups

7 Deadlifts 

10 Bar Over Hops

10 Flutterkicks (2ct)

rest 5 mins

B.  500m Row Fast

Competition

A. 10 rds of

5 CTB Pullups

7 OHS @ 65/45

9 Box Jumps w/ step down

Rest 10 min

B. 10 rds of

5 ring dips

7 Deadlifts 185/105

9 Air squats

Fitness

Gritter            WOD / ROW

Scott  155        9:46/2:01

Adam  155       9:50/1:57.2

Miranda 105rr  11:45/4:17.3(1000m)

Celeste  105    13:00/2:09.9

Chad  115       13:01/1:50.2

Sydney  95      13:01/1:58.9

Katy  85          13:18/2:16.3

Don  135         13:57/1:55.7

Misty  75         14:12/2:10

Lane  95          14:12/1:15.9

Blake  135       14:12/2:01.3

Phil  115          14:36/2:10.9

Garret  135      14:43/1:54.2

Geer  105         14:45/1:57.4

Jacob  185        14:45/1:45.3

Bryce  95         14:46/2:08.8

Dara  35          14:49/2:19.6

Anne  105        14:54/1:59.4

Nicole  85         15:00/2:15

Stephen  165    15:15(6)/–

Ewell  95          15:28/2:01.1

Melissa  105     15:30/2:08.3

Kathy  85         15:44/2:02.3

Grayson  75      16:00/2:31.7

KRev  85          16:09/2:14.5

Alix  105rr        16:28/2:19.5

JV  95              16:40/2:04.9

Mandy  105      16:40/2:23.3

Jeff  135           17:20/1:45.5

Haley  105        17:22/2:14.1

Buddy  135       17:59/1:56.2

Kristi  85           18:47/2:01.3

Richard  115      19:28/2:03.4

Betsy  115         19:49/2:20.7

Richard M  75     26:20/2:34.6

Kathy WC  15      3rds/12min

Comp

Gritter

Clayton             +fitness row 1:41.2

Todd

Carole

Colt

Lori

Bekah

Steven

Kathy

Anne

Ryan

Hal

Van

Mike K

4/13/2015 Clean and Jerk…AMRAP

Fitness

A. Heavy Clean and Jerk

B. 15 AMRAP

10 Airsquats

10 Pushups

10 Toes to Bar

10 Jumping Lunges (1ct)

Rest :30 after each rd.

GO FAST but PERFECT Form!!!

Competition

A. Build to a Heavy Clean and Jerk

B. 4 Sets at 97% Effort

12 TNG Squat Cleans 95/65

12 Bar over Burpees (2 foot hop only)

400m Row ALL OUT

rest EXACTLY 4:00 b/t rounds

Fitness

Gritter

Adam               175/7

Bre                   115/8+14

Dara                   50/3

David                175/7+9

Ewell                 125/5+25

Garret               175/8

Jay                    155/7+20

JTate                 185/7+20

JV                     115/6+25

KRev                  75/8

Kelly OH             :)/5+28

KerriAnne           65/8

Kinzer               115/8+10

Miranda             105/6+25

Robin                135/8+4

Scott                 155/9+21

Seth                  185/6+20

Shelia                 55/5

Sydney              100/7+35

Comp

Gritter

Todd

Carole

Colt

Lori

Bekah

Steven

Clayton

Kathy

Anne

Ryan

Hal

Brantley

Jacob

Melissa

Katy

4/8/2015 Sprint Repeats…WOD FOR TIME

Fitness

A. 5 x 200m Run Repeats

rest EXACTLY 1:00 in between each run. Mark Time after final run.

In the REMAINING Time left to 10:00 min mark

A.1.  Max Reps of Push Press at 95/65

10:00 to 15:00 REST

At 15:00 min Mark

B. FOR TIME

300m ROW

10 Clean and Jerk 95/65

10 Bar over Burpees

10 Clean and Jerk

300m Row

Fitness

Gritter

Bekah             8:11/23/6:18

Bobby              9:01/15/work

Bryce               8:54/17/7:30

Clayton            8:05/35/6:06

Colt                 7:28/45/5:39

Don                 8:04/16/10:06

Ewell               7:56/28/6:34

Greyson           8:31/21/8:35

J.Varn              8:00/20/6:53

Jacob               8:00/45/6:33

Josh Y              7:59/24/7:33

Kathy              8:23/14/7:31

Lori                 8:06/37/6:06

Mandy             8:01/15/10:10

Melissa            8:46/16/7:17

Miranda           8:25/23/6:05

Misty               8:11/39/6:22

Nicole              9:00/15/6:15

Richard F         8:52/22/8:12

Robin              9:08/13/8:03

Ryan               7:21/31/6:42

Scott               7:22/42/5:46

Shelia              7:28/20/9:47

Spencer           7:29/24/8:56

4/7/2015 DEADLIFT/ROWING

Fitness

A. For time

250m Row

9 Deadlifts 315/205

500m Row

15 Deadlifts 225/155

1000m Row

21 Deadlifts 135/95

REST 5 MIN

B. for time

10-8-6-4-2 Front Squats

25 Double Unders/75 Singles OR 200m RUN

Competition

A. Finish up Monday

B. Snatch Pull.Power Snatch, 1.1 to Moderate Weight

C.  15 EMOM of

2 Muscle Ups

4 Pistols Alt legs

Fitness

Gritter

Miranda             11:54/23:00s

Colt                   10:29/23:20

Anne                 15:01/27:43run

Clayton             11:17/24:43du

Alix                   15:24/29:59s

Jacob                 13:39/32:28du-run

Marcos               11:50/23:22du

Don                   13:26/28:26

Seth                  14:01/29:19du

Scott                  9:53/18:56du

Chad                  10:16/22:02s

Bryan                11:17/22:30

Josh B               12:06/23:46s

Misty                 12:28/24:14run/s

Ewell                 12:38/25:12run

Blake                 12:09/25:33run

Spencer             13:21/25:56du

Geer                  12:04/26:11run

Craig                  11:32/26:50du

George              11:09/28:00s

Charlie               14:00/28:00s/r

Lee                   12:03/28:45r

Phil                   13:02/30:29

KRev                 16:12/32:14s/r

Dara                     75/15

Comp

Gritter

Clayton

Carole

Todd

Shockley

Mike K

Ryan

Lori

Hal

Colt

Bekah

Mandy

Melissa

4/6/2015 10 rounds 3/5/7

Fitness

10 rounds of

3 TNG Power Cleans 155/105

5 HSPU/2 x Pushups

7 Box Jumps 24/20

Competition

A. 21,18,15,12,9,6,3 @ 90%:
Thrusters @ 45lb
7-6-5-4-3-2-1
Muscle Ups
+
10 min rest
+
B.  10 rounds @ 90%:
3 TnG Power Cleans – 185lb/105lb
5 HSPU
7 Box Jumps – 24″/20″
+
7 min rest
+
C.  For time @ 90%:
9 DL @ 315lb/205
Row 500m
15 DL @ 225lb/155
Row 1000m
21 DL @ 135lb/95

Fitness

Gritter

Scott              8:42

John               9:28

Jason             10:35

Kyle               11:34

Kerianne         11:35

Miranda          11:57

SPencer          12:18

Misty              12:48

Geer               13:07

Alix                13:16

Kara               13:30

KRev              13:40

Bryce              13:53

Jason              14:30

Brantley          14:41

Kathy              14:45

Shelia              15:30

Jacob              16:12

Blake              16:32

Jeff                17:22

Josh Y            17:25

Bryan             17:28

Bobby            18:48

Betsy             19:39

Comp

Gritter

Clayton

Carole

Todd

Shockley

Mike K

Ryan

Lori

Hal

Colt

Bekah

Mandy

Melissa

4/3/15 Front Squats and 3 rd FAST!!! Comp has AM and PM SESSION

Fitness

A. Front Squat (from floor) 3 reps x 5 sets start light and work up to moderate

B.  3 rds at 97% EFFORT

10 Pullups

15 Burpees

20 Goblet Squats 44/26 (light and FAST)

300m Row

rest exactly 3 mins

Competition

AM Session

A. Push Press, 2 reps x 5 sets, 3min

B. Power Clean. Squat Clean. FS 1.1.1 x 4 sets, 3 min – moderate 40/50/60/70% 1 RM Power Clean

C. Back Squat, 20-15-10-5 – start heavy and reload per set, rest 3 min b/t sets…40/50/60/70%
 
PM Session

3 sets @ 97%:

10 Kipping Pull-Ups
15 Burpees
20 Goblet Squats – 35lb/26lb KB (fast)
300m Row

Rest 5min after each round

Fitness

Gritter

Van  RX              14:23

Scott  RX            15:36

Burt  RX             15:46

David  RX           16:55

Jacob  RX            17:03

Marcos  RX          17:08

Anne  RX             17:21

Clayton  RX         17:52

Brantly  RX          18:29

Bryan  RX            19:02

Blake  RX            19:43

John 18               16:49

Miranda  26         16:49/ A.110

Sydney  18         16:49

Chad  35            17:23

Alice  26             17:45

Misty  18             17:49

Katy  26              17:56

KRev  18             18:05

Nicole  26            18:10

Dara  18              18:23

Jeff  44                19:18

Bobby  35            20:03

Betsy  26             21:01

Comp

Gritter

Carole

Ryan

Todd

Colt

Lori

Bekah

4/2/15 Row/Bench/Run

25 AMRAP

200m ROW

15 Close Grip Bench

20 Mountain Climbers (1ct)

400m Run w/ 10 Airsquats at 200m 

4/1/2015 DB FLYs…10 AMRAP…ROW SPRINTS

Fitness

A. Db Flys and Db Strict Press

B. 10 AMRAP

7 Wallballs

14 Medball Abmat Situps

21 Lunge Steps

C. 3 Attempts at FASTEST 250m ROW!!!

Competition

3 min @ 90%:
5 Wall Balls – 20#
5 OHS – 65lb

–3 min

3 min @ 90%:
25 Double Unders
5 Strict Ring Dips

–3 min 

3 min @ 90%:
5/arm DB Snatch @ 50lb
20 Walking Lunges

–6 min rest

REPEAT

Fitness

Gritter              A. / B.

Betsy             3+14/58.1

Blake  RX       5+1/47.2

Bryce             5+9/56.8

Dara              5+7/1:05.2

Don  RX          5+1/51.8

Ewell                 5/49.0

Geer               5+5/52.6

Grand Champion   3/1:18.2

Jacob  RX        5+8/45.9

Jason                 6/45.5

Jay                 6+5/48.7

Jeff  RX           5+3/47.5

Katy               6+3/59.7

Lane  RX         4+14/49.4

Marcos  RX      5+14/44.5 

Miranda  RX     5+11/56.3

Misty              4+41/53.5

Nicole             4+40/55.5

Richard               4/55.4

Robin             5+16/54.0

Comp

Gritter

Todd

Mike K

Carole

Anne

Charlie

Ryan

Hal

Van

Steven

Lori

Colt

Bekah

Bryan

Melissa

Spencer

Mandy

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