5/13/2014 20AMRAP Double Unders are BACK…Comp-OHS/Snatch

Fitness 20 AMRAP

50 Double Unders/3x Singles

10 Pushups

10 Toes To Bar

10 Airsquats (Perfect Depth/Height)

100m Row

Competition (Fitness+Comp WOD)

OHS 10-8-6-4-2

Hang Power Snatch 2-4-6-8-10

75/55  Light weight so try to go UNBROKEN through the OHS/Snatch SET.

CORE 4 Rounds of

25 Flutterkicks (1ct)

25 Scissor kicks (1ct)

5/12/2014 “Elizabeth” +ROW for Comp II+ MAX MU Comp III

Fitness/Competition I

“Elizabeth”

21-15-9

Squat Cleans 135/95

Ring Dips

Comp II

20 min Max Row for meters

Comp III

Attempt Max Muscle Ups UNBROKEN

Core

30 GHD/60 Straight leg situps

5/9/2014 Deadlifts and Clean and Jerk

Strength Deadlifts

4×8 @ 50%

Fitness

25-20-15-10

Wall Balls 20/14

Plate Press 45/35

Abmat Situps

Go Unbroken through all sets!

Competition

1 Rep Clean and Jerk

Cash out 45 Wall Balls UNBROKEN

5/8/2014 “Skinny Grace on a Bicycle” or Double PC/Burpee

Fitness

“Skinny Grace on a Bicycle “

10 EMOM

5 Clean and Jerks 75/55

20 Bicycles (2ct)

Competition

15-12-9

Power Cleans 115/75

Burpees

rest exactly 10 min

15-12-9

Power Cleans

Burpees

Goal is to get both WODs as fast as each other.

5/7/2014 ManMakers or “KAREN”

Strength Deadlifts

5×5 @ 55%

Fitness

5/6/2014 “$4.99 All you can Eat…or…Slamballs/Abmats

Fitness 40-30-20-10

Slamballs 30/20

Abmat Situps

Mountain Climbers (4ct)

200m Run

Competition “$4.99 ALL you can EAT”

5RFT (30min Cap)

1000m/800m Row

15 Pullups

15 Thrusters 75/55

15 Burpees

Makeup Deadlifts 5×5 @ 65%

5/5/2014 Deadlifts…Frontsquats/Pushups/Run

Strength Deadlifts

5×5 @ 65%

Fitness WOD 4 RFT…20 min Cap

5 Front Squats 155/105…135/85…115/75

10 Bar Pushups

15 Bar Hops

400m Run

Competition WOD 20 AMRAP

5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!

1 Jerk w/ 10 Sec Overhead hold

10 Bar Pushups

400m Run

CORE

100 Flutterkicks (2ct) 

*5 Burpees for each time you break*

5/2/2014 Make Up Friday…Power Snatch/Double Unders/MU

Fitness 

Make Up WOD from this week 

Competition

A.  Build to 1RM Power Snatch

B.  AMRAP10

100 Double Unders

3 Muscle Ups/BMU/9 CTB+9 Ring Dips

5/1/2014 Deadlifts…GHD/DU/BJ

Strength Deadlifts

3×1 @ 90%

WOD NFT

40-30-20-10

Abmats/GHD (1/2 reps)

Double Unders/4x Singles

Box Jumps (1/2 reps)

Work on UNBROKENESS!!!!

4/30/2014 HERO WOD Army Spc. Christopher D. Horton

Army Spc. Chris Horton of the 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team was Killed in Action Sept. 9, 2011 in Zurmat District, Paktya Province Afghanistan.  Chris Horton was a National Guard Sniper.

HERO WOD “Horton”

1000/800m Row

4 20m(rack to rack) Bear Crawls

40 SlamBalls 30/20

400m Ball Carry

20 Goblet Squats

20 1arm Ball Presses

20 Burpees

500/400m Row

Fitness and Comp Post WOD

Work up to a HEAVY Back Rack Jerk

Gritter                Time

Hal   30#           12:50   195#

Van   30#          13:49

Mike K.   30#      14:18   225#

Jenny   20#        14:25

Steven G.   30#  14:28   195#

Shawn   30#       14:33   175#

Scott   30#         15:21    135#

Nat   30#            15:38   225#

Melody   20/10#  16:22   115#

Clayton   30#      16:47   245#

Bill           25#     16:50   175#

Brantley   30#     17:04

Dave   30#          17:07

Anne   20#          17:31   115#

Kristy   20/10#    17:38   105#

Aaron   30#         17:40

Lilly    20/10#      17:41

Melissa   20/10#  17:42

Robin   20#         17:46   135#

Bryan   25#         17:55

Celeste   20#       18:00   110#

Alexa   20/10#    18:28  

Rachel   10#        19:00   35#

Alix    20#           19:11   125#

John   20#           19:28

Jacob   30#          20:22

KerriAnne  20/10#  23:10

Kip   25#               20:00   95#

Rod   30#              23:01

Ava   10#              25:30   65#

Laura  25:32  5k Row