9/27/2012 “Anchored Annie”…”Skinny Grace”…WHY NOT?

WOD 1  “Anchored Annie”

50-40-30-20-10

Double Unders (3x Singles)

Abmat Situps (Use DB to anchor feet and go Floor to DB Touch)

WOD 2   “Skinny Grace”

30 Clean and Jerk 95/65   X-GRIT…GO RX GRACE!

Post WOD  Unbroken Double Unders

Spend 10 mins and get a PR.

RX-WOD 1…..X-WOD2

Todd…6:18…2:50

Kat…..8:02…5:03

MikeK.8:26…2:55

Nat….7:37….6:13

White.10:30..2:57

RX-WOD1…..”Skinny”

Kelly O..5:51…..2:51

Van…….6:17……2:20

Jenny….7:45……2:22…West Palm

Kristy….7:51…..3:20

David B..8:25…..3:20

Laura…..8:28…..5:15

Star…….8:48…..4:44…Wilmington

Singles…….”Skinny”

Kathy M.8:06…..4:13

Carole….9:58…..3:32

Anne……9:37…..4:21

Jessica…10:17…4:24

Joe B……11:00…5:18

Jeff B……13:13…3:39

Melody….9:07…..3:56

Blake……11:25….4:35

Robin……8:39…..3:33

Nicole…..10:28….4:16

Buddy…..6:23……2:32

Celeste…8:52……3:15

Steve…..9:56……4:40

Joe F……7:09……2:15

Hannah..9:20…..4:44

Stephanie.11:07…7:19

Jean M…9:18……3:18

Alix…….11:01…..3:40

Singles…..Scaled

Bryan…..8:17…..2:18(65)

Kelly R….8:39…..2:52(50)

Nancy…..12:46…5:16(35)

Sandy…..10:05…3:55(50)

K Royer..9:25…..3:57(50)

Bre……..9:40……1:48(30)

Stacy…..18:38(1to1).4:13(50)

Sarah….10:08…..2:30(50)

Miranda.12:00…..3:10(40)

Rachel…13:24…..2:45(40)

9/26/2012 “Jackie”

Strength

5×3 Strict Press using 75% of your 1RM or 75/50 and up..NO LEGS!!!

Conditioning

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pullups

Core

3×15 Toes to Bar Unbroken if Possible!

9/25/2012 1 REP CLEAN…SPRINT

BB  4×4 Hang Clean Pulls  95/65

WOD  1x1x1x1x1x1x1 Clean

X-GRIT….JERK IT!

Conditioning

30 Airsquats to Med Ball

100m Sprint

20  Airsquats to Med Ball

100m Sprint

10  Airsquats to Med Ball

Grit……1RM…..WOD…RED is a PR

Todd…..275…..2:43

White…245…..3:38

Cole……225…..2:44

Mike K..225

Jeff B…215…..4:04

Jacob…205…..3:33

David B.195….3:08

Charlie.195…..2:37

Nat…….185…..3:03

M Giery.185…..3:32

Buddy…175…..3:44

George..165…..3:24

Joe F…..165…..2:39

Kent…..165…..3:01

Josh H..155…..3:40

Blake….145…..3:21

Bryan….145…..2:47

Jason….145…..3:41

Steve….145…..2:55

Kat…….135….2:48

Jeff J….135….4:06

Kelly O.135…..2:49

Robin…125…..3:11

Anne….110…..3:10

Alix……105…..4:07

Kathy M.105…..3:41

Melody.105…..3:22

Jean M.105…..3:01

Carole..105…..4:23

Katie H.100

Stephanie.95……3:55

Mandy…85……3:03

Kelly R..85…….3:42

Katie B..85…….3:33

Sara…..80…….3:27…..1st WOD!!!!!

Sandy..65……3:49

Laura…3:10

Nancy..5:10

Rhonda.5:11

9/24/2012 Curtis P’s?

BB 10,8,6,4,2 Overhead Squats  45/35…Go up each round 10/5#

You can take weight from the rack.  If Overhead Squat is not possible do Front Squats or Back Squats.

X-GRIT Hang Power Snatch the beginning of each round…Get heavy

WOD   5,4,3,2,1 Curtis P’s (5 Rounds Descending Curtis P’s)

5,4,3,2,1 Curtis P’s 115/75 (X-155/105)

10 Bar Pushups

15 Over Bar Hops

200m Run

CORE 

100 Medball Side taps 30/20 (2ct)

9/21/2012 Time for some Sprinting

BB  5 x 1 EVO Bear Complex  45/35 and go UP!!!

WOD  4 x 400

run 1 400m sprint

rest 2:00 between each run.

Try to keep each 400m within 3 to 5 secs within each other.

Cool Down  Work on a skill you are weak on!

9/20/2012 15 Min AMRAP LADDER

WOD  15 Min AMRAP LADDER

1,3,5,7,9,11,13,15…

Power Cleans (X-155/105) 135/95

Over Box Jumps 24/20

Pullups

Go up the ladder as high as possible in 15 mins.

Score is the final number completed plus reps…ie. 9 + 13…Completed all the 9′s plus 11 Power cleans and 2 OBJ’s.

Post WOD CORE

200 Flutterkicks (2ct)

Flip over to pushup plank IMMEDIATELY for 10 secs after each time you have to stop Flutterkicking!

X-GRIT

Todd…….15

Mike K…..15

Angela…..13+31

Scott……..13+24

Nat……….13+4

Daniel……13+3

Couch……13

DavidB….11+11

White……11+9

Jacob……11

RX

George….11+10

Joe F…….11+7

Giery…….9+30

Buddy…..9+20

Scaled

JeffB..155/Blk..11

Kent..125?…13+10

95#

Bryan…..13+5

Lane…….11+33

Carole.blue…9+6

Craig………13

Joe B..Grn…13

Cliff….Blue..13+5

85#

Robin……..13

Anne…….11+11

Laura…….9+1

Melody..Blue.11+5

Scaled

Mandy..65….11+35

Hannah……..11+5

Nicole..65…..11+5

JeanM..65…..11

Miranda.35…11+8

Kelly R..65/Grn.13+7

9/19/2012 ROW IN…TIRES…Race to the BALLS

SKILL  5,4,3,2,1 KB Windmill Hold.  Get heavy

WOD

Buy In  1000m Row

5 rounds of 

30 DU’s/90 Singles

200m Run w/

2 Tire Flips each approach 400#/200# (Girls can do 1 400#)

6 UNBROKEN Wallballs 20/14 (If you drop you must restart at 1.  If someone is waiting for your spot you must get behind them and wait until they go)

5 Burpees

RX/400# Tire

Van…………17:56

Charlie…….18:11

Kent………..19:40

Troy………..22:04

Cole..30#….22:59

Kat…………22:55

Craig………22:57

David B…..22:55

Kelly O……23:15

Couch…….28:00

Melody……29:15

RX

Kristy……23:58

Laura……26:40

Singles/400# Tire

Josh H……29:11

Hogan…….24:40

Jeff………..27:53

Lane………23:40

Cliff……….27:59

Shawn……19:05

Giery……..20:01

Joe B……..23:25

White…….21:23

Ewell……..24:00

Jacob……..26:31

Bryan…….21:31

Robin…….24:12

Steve…….24:22

George…..21:38

Jason……..21:13

Wiliam……26:40..Row

Seth……….14/400#(1)

Singles/200#

Kathy M…..23:18

Shannon….26:38

Anne……….24:46

Carole……..28:01

Sandy……..26:00

Royer……..24:20

Joanna……25:07

Hannah…..25:10

JeanM…….21:39

KatieH……28:28..Row

Nancy…….28:25..150#/10

Rachel……27:00…10#

Miranda….24:11…10#

9/18/2012 “Diane”

WOD  “DIANE”

21-15-9

Deadlifts 225/135

HSPU

Post WOD Barbell Work

5×2 Back Rack Push Press 95/65 and Up.

X-Grit 5×2 Back Rack Push Press w/ OHS after rep 2

RX

Trey W…4:50…The Garage “A CrossFit Gym”..Total BADASS!!!

Todd…….6:13

Cole………6:36

Van………6:49

Charlie…..8:13

Daniel……12:16

Kelly O…..13:16

Couch…….15:26

Scaled  225#

David B..2pd…..7:52

Jeff B….Pike…..9:37

Nat…….2pd……13:12

Robin…2pd…….11:47

Jacob…2pd…….10:28

George..pike…..8:49

White….2pd……11:15

Buddy.205/pike.8:40

Ryan..205/2pd..8:35..The Garage

Craig..185/pike.5:08

Joe F..185/1pd..13:16

Jon C..195/pike.4:50..The Garage

Steve..165/pike..4:10

Bryan.155/pike…3:00

Cliff…135/pike…7:50

Kristy.135/2pd..9:38

Giery..135/pike..4:07

Seth…135/pike..7:15

Carole.125/2pd..9:41

KathyM.115/2pd.9:23

Laura…115/pike.9:34

Bryce…115/pike.6:16

JeanM..105/20db.6:35

SiXon2.105/20db.6:09

Melody.105/pike..9:10

KatieT..105/pike..4:12…The Garage

KellyR..105/pike..4:10

Mandy..85/pike…3:29

Hannah.85/15db.6:09

9/17/2012 KB 300 Chipper

KB 300 CHIPPER

25 Burpees
50 KB Goblet Squats 53/35 (XGIRT 70/53)

50 KB Sumo Deadlift Highpulls

50 Pushups

50 Abmat Situps

50 KB Swings

25 Burpees

If you have a time from Last Jan use the same KB for measuring purposes.

X-GRIT

Mike K….19:17

George…20:08

Cole…….22:30

RX

Charlie…12:54

Kelly O…13:45

Van……..14:47

Kat………15:10

Kathy…..15:11

Tim……..15:19

Chris……16:15…CrossFit Torch

Kelly R…16:56

Shawn….17:17

Anne……17:32

Nat………17:34

Joe F……18:04

Kristy…..18:22

Robin…..18:27

KatieB….18:37

Hannah…18:40

Jean M….18:44

Amber…..18:46

Jed………18:50…North Macon CrossFit

Buddy….19:10

Dan……..19:12

Kent…….19:12

Alix………19:34

Carole….19:41

Couch…..20:22

David B..20:29

Laura…..20:32

White…..20:54

Geiry……21:14

Bryan…..21:29

Jason……24:20

Craig……24:14

Jacob…..26:40

Jeff B…..31:38

Scaled

Joanna.26.17:32

Mandy..26..17:50

Bryce.26….19:41

Rachel.26…20:03

Miranda.26.20:40…PUKIE

Sandy.26…21:01

Ewell..35…22:28

Cliff..35…..23:57

Shannon.26-10/25…10:30

Nancy…..26-10/25…13:00

Chris…….26-10/25…14:12

9/16/2012 “Sunday Funday EMOMS BABY”

WOD 1

2 min EMOM of

3 Deadlift 155/135/95/75…Pick one!

2 Hang Clean

1 Front Squat

…after 5 rounds double all reps to 6,4,and 2.

Get at least 10 rounds then rest 5 minutes and reset weights

WOD 2

2 min EMOM of

3 Power Snatches 135/105/85/65…Pick one!

2 Overhead Squats

1 Squat Snatch

100m Run