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

1/1/2015 Happy New Year…TODD’sWOD

2015 is HERE!  A Brand New Year to Live Life, Make Memories, Start something NEW or Continue something Great!

Thank You everyone who came to celebrate my birthday.

TODD’s WOD

6 Rounds of

3 x 3 Touch and Go Power Cleans 185/125, 155/105

3 Split Jerks

3 Muscle Ups/3 Bar MU/6 CTB Pullups

41 Double Unders/125 Singles

410 m Run

***The Power Cleans are TNG ONLY and are done in 3 sets of 3 reps each round, the split jerks are done at the end of the 3rd set***

Gritter

Steven         135/28:06

Hal               155/31:26

Todd            185/32:08

Mike K          185/32:30

Scott            135/33:40

Josh             115/41:08

Lori              105/41:51

Geer              75/44:43

Alyse            105/50:11

Bryan           115/51:02

Betsy             75/52:39

Richard          65/53:29

Phil                65/54:12

Dara              35/5rds

Jeff               155/4rds

12/31/2014 LAST DAY OF THE YEAR!!!

It has been a Pleasure and a Honor to Train, Teach, Learn, WOD, Laugh, Cry, Sweat and BLEED with ALL OF YOU!!!

I am SO EXCITED for the next year of MEMORIES to Come!  THANK YOU GRIT ARMY!

Fitness

Buy in 2014m Row 

6 rounds of 

10 Slamballs 40/30/25

10 Wallballs 20/14

10 Pushups

20 Flutterkicks (2ct)

Cash out 800m Run 

12/30/2014 Jacob’s Day

Happy Birthday to Jacob Melton!!!  Time to get PUMPED!

Fitness

A. 8 rounds of

6-8 reps Bench Press (Go up in weight each round)

32 Double Unders/ 75 Singles

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

Box Jumps 24/20

DB Curls/each arm

Tricep Extension (1 DB behind head)

Competition

A. Squat Clean and Split Jerk, quickly build to a challenging single

12/29/2014 Burpees/BAR WORK/Burpees!!!!

Fitness

A. 20 seconds of MAX Burpees

B. 10 AMRAP of ascending reps

1 Deadlift

1 Push Press

1 Airsquat

10 Flutterkicks (1 ct each time)

Add 1 rep to each of the DL, PP, AS each round

C. 10 EMOM of Burpees

Every min on the min perform the number of Burpees you got in A

Competition

Morning Session

12/24/2014 “The 12 Days of Christmas”

I want to Thank all of you for your friendship, hard work, laughter, sacrifice, support, failures and successes!

Merry Christmas Gritters!!!

“The 12 Days of Christmas”…You can SING IT!!!

1 Bar Over Burpee

2 Box Jumps 24/20

3 Front Squats 95/65

4 Push Press

5 Pullups

6 Push Ups

7 Knees to Elbow

8 Back Squats

9 Abmat Situps

10 Lunge Steps

11 Hang Power Cleans

12 Thrusters

Start with 1 Bar over burpee, then 2 Box Jumps and 1 BOB, then 3 Front Squats 2 Box Jumps 1 BOB, then 4 Push Press…and on and on till 12 Thrusters 11 Hang Cleans 10 Lunge steps…

Gritter

Alyse           RX/27:45

Anne           RX/25:28

Barbara       45/30:00

Beth           15/10:00-1st WOD

Brantley      RX/31:45-DNF

Brea            55/22:59

Butler          RX/26:22

Craig           75/31:01

Dirty           RX/21:40

Don             75/30:56

Faulkner      RX/26:11

Geer            55/28:10

Geer            45/23:15

Hal              RX/17:16

Jason           75/28:25

Joanna         35/25:12

Kathy           45/24:29

Marcos         RX/25:31

Melissa      65Grn/28:15

Mike K          RX/17:13

Nicole           45/27:45

Phil               45/27:45

Steven          RX/20:40

12/23/2014 A or B

Fitness

A. 3 Rounds of

500m Row(sprint 1:45/1:55 pace)

40 Abmat situps/30 GHDs

30 Mtn Climbers(2ct)

20 Toes 2 Bar

10 Air Squats w/ 3 sec bottom hold

–OR–

B. 2000m Row

100 Kb Swings

10 Burpees if you

step/rest/break/pass out

Comp-

Fitness

Gritter

Nicole         A/19:43

Bre             A/21:00(800m run)

Marcos        A/21:43

Garret        A/21:46

Josh           A/21:59

Chad          A/22:40

Scott          A/22:43(800m run)

Rachel        A/22:55

Haley         A/23:21

Bill             A/23:47

David         A/23:53

Jeff            A/24:55

Alyse         A/25:40

Kathy        A/25:59(800m run)

Don           A/27:23

Blake         A/27:41

Ewell         A/27:47

Jason         A/27:50

Kristi          A/28:08

Jacob          A/28:50

Brantley     B/17:28(53)

Comp

Gritter

Todd     

Ryan

Kayla

Carole

Charlie

Mike

Kat

12/22/2014 Backsquats/ROW-KB

Fitness

A. BackSquat 10-8-6-4-2-2-2 Progressively Heavier

B. For Time

2000m Row

100 KB Swings 53/44/35/26

***Everytime you Break/Stop/Rest = 10 Burpees***

C. Pullup Series

Level I—5 to 8 reps X 4 sets Banded
Level II–5 to 8 reps x 4 sets Banded (use light band)
Level III/IV/V-5 EMOM Max Strict Pullups Unbroken

Competition

A. Work to Heavy Power Snatch (15 min tops)

B. Power Clean, 5 TnG reps per minute x 5 minutes – @ 65%

C. Power Clean, 3 TnG reps per minute x 5 minutes – @ 80%

D. Power Clean, 2 TnG reps per minute x 5 minutes – @ 90%

E. 8 EMOM

6 Thrusters – 95/65

6 C2B Pull-Ups

Fitness

Gritter

Ewell          145    35/14:40

Kelly OH     165    35/15:56

Bekha        185    35/16:40

Scott          200    53/16:50

Colt            275    53/17:13

Jason         185    44/18:10

Faulkner    255    53/18:43

Marcos       205    53/18:55

Kathy         135    35/19:01

Alyse          155    35/19:12

Nicole         125    26/19:39

Joe             145    35/19:51

Misty          105    26/20:04

Haley         125    26/20:09

Geer          115    26/20:35 

Laura         115    35/21:19

Jacob     235(10)  53/21:55

Blake          195    44/22:01

Don            255    44/22:10

Comp

Gritter

Kat        100/95/115/130/-

Kayla      105/95/115/130/√

Carole     100/90/110/125/√

Rachel     110/95/115/125/√

Todd    210(15)/185/225/250/all    

Ryan        215/185/225/250/√

Mike K      175/165/205/230/all

Hal           140/135/165/185/√

Van          160/150/180/200/all

12/19/2014 20 AMRAP + CORE

Fitness

A. 20 min Amrap

400m Run

25 Pushups

400m Run

25 Toes To Bar

B. Core

3 rds of

30 Flutterkicks

30 Bicycles

Competition

A. Run 5 mins (200’s)

B. Make up any you Missed this week

C. 30 min Amrap Moderate Effort

3 min Airdyne

20 Box Jumps 24/20 (Step Down)

20 GHD Situps

10 OHS at 45/35 (SLOW REPS + Super Deep)

Fitness

Gritter

Scott           3+390

Faulkner      3

John            3

Misty           3

Nicole          3/row

Colt             2+831

Bryan          2+825

Kelly OH      2+825

Marcos        2+700

Will             2+625

David          2+600

Brantley      2+425

Laura          2+400

Alyse           2+300

Blake           2+200

Comp

Gritter

Todd          6+12     3+16HD

Mike K       5+12     3+1:30Airdyne