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

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

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

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