5/18/2015 “Curtis Runs the Box”…”Regional WOD 7”

Fitness

A.  Curtis Runs the Box

800m Run Buy In

21-15-9

Curtis P’s (Clean, Lunge RT, Lunge LT, Press) 75/55

Box Jumps 24/20

800m Cash Out

B. Core 4 rds of

15 Stick Situps (abmat situp with pvc in snatch grip)

20 secs front plank

Competition

A. Use 95/65 and 30/24

B.  Regional WOD 7

15 Muscle Ups/Bar MU/CTB Pullups (Pick hardest element)

Squat Clean Ladder(Pick a Hard Ladder)

I.  205/225/245/255/265

II. 175/185/195/205/215

III. 135/145/155/165/175

IV.  105/115/125/135/145

V.  75/85/95/105/115

5/6/2015 AIR FORCE WOD

Fitness

“Air Force WOD”

20 Thrusters 95/65

20 Sumo Deadlift High Pulls

20 Push Press

20 Overhead Squats

20 Front Squats

Perform 4 Burpees at the START of every min until work load is finished.  20 min Time Cap

Competition

A. Front Squat 3 reps x 3 sets 33×1 @ 50% 1 RM

B. Overhead Squats 3 reps x 3 sets 33×1 @ 50% 1RM

C. “Air Force WOD”

5/5/2015 ROW, Then Slamballs

Fitness

A. 1000m Row

150m Smooth-50m Hard x 5 rds

B. 40-30-20-10

Slamballs 40/30

Abmat Situps

Flutterkicks (2ct Ball Pressed)

200m ROW SPRINT (inbetween sets only)

5/4/2015 “Don’t Do This WOD” aka “Lewterville”

Fitness

10 rds for time of

6 Deadlift

4 Power Cleans

2 Thrusters

115/75, 95/65, 75/55…Pick a Challenging weight

Run 200m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark

Competition

“Don’t Do This WOD” aka “Lewterville”

10 rds for time of

3 Deadlifts 

3 Power Cleans

3 Thrusters

Run 400m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark.

Other Weights are posted at the BOX

4/29/2015 Max 250m Row…KB Swings

Fitness/Comp

A. 4 x 250m Row.  Build to the Fastest time Possible

B. 30-20-10-5 Kettlebell Swings 53/35 American

10 Toes to Bar

5 Goblet Squats

C. Last Chance Fastest 250m Row!!!

4/28/2015 1RM Snatch/1 RM Clean

Fitness/Comp

A. 1 rm Snatch (Power or Squat)

B. 1 rm Clean (Power or Squat)

Start with a Barbell, add 10/5 per lift and continue up until you fail twice at the Snatch, Then continue up with the Clean until you fail twice.

C. 25-20-15-10-5

Abmat Situps/GHD

Ring Rows (RX is Feet on 12″ Box and Parallel to floor, Scale appropriately for skill)

4/24/2015 Master Qualifier WOD #3 “Double Jackie”

Fitness/Comp

“Jackie” or “Double Jackie”

1 or 2 rounds of

1000m Row

50 Thrusters 45/35 (65/45 Comp)

30 Pullups (Chest to Bar Comp)

4/23/2015 12 AMRAP

Fitness/Comp

A. 12 AMRAP of

10 Back Squats 135/95

200m Run

Rest Exactly 2 min then

B. 1 min MAX Pullups

then

C. 1 min MAX Burpees

Gritter

Andy               7+2/37/17

Betsy              3+4/16/8

Bekah            5+10/13/14

Blake              5+10/18/13

Brantley            5/13/15

Bryan               5+10/11/11

Burton              5/8/13

Chad               5+30/24/12

Clayton            5+9/15/18

Colt                 5+7/12/14

Erin                 4+3/16/11

Haley               5+10/10/15

Jacob               5+10/25/17

Jay                     7/18/16

Jim                     6/15/14

Josh                5+9/14/13

Melissa              5/12/13

Nate                5+10/31/17

Phil                 4+3/30/10

Richard            4+7/17/9

Robin              6+10/14/15

Ryan                6+4/20/15

Scott                5+10/32/20

Stephen            5/17/11

Steve                5+10/20/11

Tyler                 7+1/17/11

4/20/2015 Deadlifts and STUFF!

Fitness/Comp

20 AMRAP

10 Deadlifts 225/155

6 Bar Facing Burpees

20 Double Unders/50 Singles

200m Run

Competition…Deadlifts are TNG, Burpees are 2 foot Jump ONLY, and Double Unders you must Unbroken or 2 sets of 10.

Gritter

Steven             225/7+4

Ryan                225/6+8

Van                 225/6

Jacob              225/5+36

Kevin              225/5+14

Brantley          245/5+12

Scott              185/7+10

Lori                125/6+14

Marcos           185/6+12

Tate               185s/6

Seth               195/5+36

Buddy             185s/5+10

Geer              125s/4+12

Carole             125/5+6

Anne              125/5+4

Steven K        185/4

Mandy             95s/7+13

Bryan             135s/6+66

Kinzer             95s/6+66

Katy               105s/6+66

Nicole             105s/6+66

Celeste            95/6+16

Ewell              115/6+16

Misty              105s/6+12

Kristi               85s/6+11

Blake              135s/6+2

Greyson           95s/5+66

KRev               95s/5+66

Robin              95s/5+66

Miranda           85s/5+5

Richard F        115s/5

Shelia              45s/5

Stephen         165s/5

Kelly OH          65/4+36

Bobby             115s/4+10

Richard M        95s/4@23:50

Joshua            75s/3

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