9/17/2014 DU/Snatch/Lunge

Fitness

50-40-30-20…DU
20-15-10-5…DB Snatches
6 Overhead Lunges

50 Double Unders/3x Singles

20 DB Snatches RT 50/35

6 Overhead DB Lunge steps RT

50 Double Unders 

20 DB Snatches LT

6 OWDBL LT

40 DU/3x singles

15 Snatches RT

6 Lunges RT

40 DU/120 singles

15 Snatches LT

6 Lunges LT

Then 30/10/6 both sides, finish with 20/5/6 both sides

If you cannot do Lunge overhead set DB on shoulder.

Uncontrolled dropping of DB you must start over the Snatch set…NO EXCEPTIONS!!!

CORE WORK

4 RDS (4 mins) of 20 on/10 off

Bicycles

Mountain Climbers

9/16/2014 Hang Power Clean X 2…14AMRAP

Fitness

A. Hang Power Clean, Work up to a Heavy Double 

B. 14 AMRAP of

5 STRICT Pullups

5 Toes to Bar

10 Pushups (Hand release and 1/2 sec pause at the top)

20 Flutterkicks (2ct)

30 Seconds in PLANK (no six inches, only front or sides)

Competiton

A. Backsquat, 7reps x 4-5 sets, work up to a 7 RM

B. Hang Power Clean Cycling, 10.5 (10sec rest exactly)

Pick a heavy one of: 185/165/135 Guys-105/95/85 Girls

C1. Kettlebells 50 For Time.  70/53

200m Run if you break/stop/set down/rest

C2. Row 250m x 4sets ALL OUT w/ 4min rest

You may not make it to this one, save for another day.

Fitness

Gritter         A       B

Scott           155    RX 9+37

Greg            215    RX 9+35

Garret          155   RX  8+6

Faulkner       165  RX  8+1

Jacob           185  RX  6+13

Seth            185   RX 6+3

Bill              185   RX  6

Jennie         145  RX  5+10

Kelly OH      125   Grn  6+40

Erin H          135  Grn  6+40

Bre    95×2/100×1  Blu  6+20

Celeste        95   Blu  6+18

Kenzer         100  1RX/Blu  6+8

Liam            85   Blu  6+6

Ryan           195  2RX/Blu  5+40

Mitchell        145   Grn 5+40

Bryce            90   GrnBlu  5+35

Kathy           105×2/110×1 Grn  5+31

K-Rev           –      Grn  5+10

Kevin            95  Grn  5+10

Melody          115  Blu  5+10

Laura           95     Blue 5+9

Cameron      85   GrnBlu  5+7

Lane            170   BluRd 4+40

Ewell           115   Grn  4+40

Sixone           –    GrnRd  4+15

Jeff              195   Grn  4+5

Dara            45     4 @11min

Comp

Gritter           A   /   B        /    C¹  /  C²

Clayton         235 /185@10.5/

Charlie          225 /

Kat               115 /105 / 3:56@53

Steven G       205 /145 / 1:51@53

Van               250 /165 / @70

Jason            195 /135 / 3:22@53

Elise              80 /65 / 7:56@35

9/15/2014 Backsquats…KB Swings, Goblet Squats

Fitness

A.Backsquats 8-6-4-2-1

NOT 1 RM, but HEAVY

B. 1200/1000m Row Buy In

50 KB Swings

50 Goblet Squats

200m Run if you Break and after each element

Competition

A. Deadlift cluster, 1.1.1 x build to a tough set

B. BB (45#)Reverse lunges on/ 45lb plate @ 10X1, 4-6/leg, 4 sets

C. 3 sets @ high effort

5 Unbroken Bar MU’s
7 Burpees
300m Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort

12-15 Kipping HSPU
10 Toes to Bar
AirDyne, 30 sec @ 90% effort
2 min rest

Fitness

Gritter                   Runs

Anne         175#     4

Ashleigh     15#      3(15/AS)

Bryce         95#      3(26)

Buddy       235#     5

Cameron    55#     3(26)

Colt          235#     5

Dara         20#       Row/50kb@15#

David        165#     8

Erin           195#    7

Ewell         135#    5

Faulkner    255#    5

Geer      35depth    4(26)

Greg         225#     6

Hannah      80#      2(26)

Jacob        285#    4

Jeff             /         4

Kathy        125#     4

Kelly OH    155#     3

Krista        95#      6(26)

Marcos      145#    6

Miranda L  105#    5   

Mitchell     225#     6

Phil           135#     2

Ryan         275#     6

Scott        205#     5

Seth         205#     3

Sixone      145#     6

Sophie       80#      5(26)

Tyler         255#     6

Comp

Gritter       A  /  B  /  C¹   C²

Todd         355/65/6:53¹ 5:22²

Charlie      315/65/√

Carole       195/45/√

Kat           205/45/√

Clayton     355/45/√

Hal

Van

Steven G

Jennifer

9/12/2014 4RFT Row/Bench/TTB/Run

Fitness

4 RFT

500m Row

15 Bench 135/85

10 Toes to Bar

200m Run

***If you DO NOT have RX Toes to Bar sub Floor Press and Floor Wipers***

Competition

A1. Squat Snatch, Build to Quick Tough Single

A2. Squat Snatch cluster, 10 reps @ 75% of A1.  

Rest 10 seconds exactly between reps

B. Clean and Jerk Cluster, 10 reps at 80% 1RM

rest 10 seconds exactly between reps

9/11/2014 “REMEMBER 9/11”

REMEMBER 9/11

BUY IN

2 mile Run or 1 mile

Rest some…then

2/1 rd of

1000m Row

50 Step Ups 24/20 w/ Weight Vest 20/14 or 25/15 Plate

500 foot Bear Crawl w/ Weight Vest (Wall to Wall 10 times)

50 Sprawls (Burpee w/ no chest touch, stop in plank, and no jump clap but Stand Tall…you are an AMERICAN)

100 Singles

Gritter                 2/1mi             WOD

Anne                   9:49(1)          38:02/1-16#

Bryan                 18:10(2)         42:28/1-16#

Bryce                 16:00(1)         50:55/1-16#

Cameron            12:25(1)         49:46/1-16#

Carole                 9:12(1)          28:23/1-16#

Celeste               8:58(1)           31:34/1-16#

Chad                  8:07(1)           38:00/1-20#

Clayton               19:00             1+1050/30min

Craig St.             8:07(1)          33:50/1-20#

Dara                   5:45(1/2)       100row/step/100row/jump/500row

David                  9:40(1)          48:20/1-20#

Erin                    14:18(2)         63:09/2-16#

Ewell                   14:39(2)        39:19/1

Garrett                6:46(1)          30:58/1-20#

Greg                    8:40(1-45#)  44:54/2rd-45#

Hal                      16:05(2)       53:50/2-20#

Hannah                21:00(2)       53:10/1-16#

Hollie                   7:47(1)         34:56/1-16#

Jacob                   20:20(2)       59:30/1-20#

Jeff                      11:37(1)        Work!!

Jennifer                16:02(2)        40:22/1-16#

Jessica                 9:30(1)         33:01/1-16#

Kelly OH              17:08(2)        39:49/1-16#

Kenzir                  8:59(1)         29:10/1

Krista                  15:21(1.5)     51:10/1-16#

Lane                    10:10(1)        35:50/1-20#

Laura                   1mi                25:12/1

Mandy                  18:45(2)        44:39/1-16#

Melissa                 18:49(2)        44:37/1-16#

Melody                19:27(2)        49:25/1-16#

Phil                     6:35(800m)    40:10/1-16#

Richard F            11:52(1)         44:22/1

Steven B             12:27(2)         38:56/1

Tyler                   16:37(2)         42:40/1

Van                     16:05(2)        55:24/2-20#

9/10/2014 Slamball Annie

Fitness

A. Strict Press, 3 sets of 8-12 reps

Start light and move up. A 4th set is ok if you hit 12 on 3rd set

B. Slamball Annie

50-40-30-20-10

Double Unders/3x Singles

Abmat Situps/ 1/2 reps for GHD

Slamballs (1/2 reps=25-20-15-10-5)

Gritter            Press          WOD

Greg               95        30/s 10:39

Jennifer          75      30/du 10:53

Kelly OH         70      30/du  11:15

Scott              85        30    11:35

Celeste           55     20/du  11:37

Bryan            65       25/s  12:52

Laura             45      20/du 13:12

Buddy           125      30/s  13:53

Faulkner       115       30/s  13:54

Mitchell          75        20/s  14:06

Ryan            115         /du  14:18

Erin H            65       20/du 14:30

Cameron        40        15/s  14:47

Mandy           60         20/s  15:17

Melody           45       20/?   15:22

Hannah          35        15/s  15:44

Sydney           42  step/10db 15:47

Dara              25        10/s  15:55

Joani             25         10/s  15:55

Sophie          30         20/s  16:02

Tyler            105        25/s  16:25

Anne             55     20/ghd  17:33

Jacob           115     40/du   18:29 

Krista            35         15/s  18:46

Bryce            50         15/?  18:49

Sixone          65         20/s   19:41

Erin G           35         15/s   20:13

Richard F       45       20/du  22:03

Burton         115         30/s  24:34

9/9/2014 25 AMRAP!!!!!

Fitness

25 AMRAP

300/250m Row

30 Wall Balls 20/14

20 Toes To Bar

10 Burpees

5 CTB Pullups

Rest EXACTLY 2min

Competition

A. Clean High Pull. Hang Clean, 1.1 x 10 sets, 2 min – 4 sets @ 175 or 60%, 4 sets @ 195 or 70%

Drop bar after high pull

B.  3 Rounds for Time

40 Wallballs – 20lb/14lb

30 Toes to Bar

20 Burpees

10 Ring MU’s/10 CTB + 10 Ring Dips

Fitness

Gritter

Greg  RX        3+360

Faulkner  RX   3+301

Jennifer  RX    3+260

Ryan  RX        2+330

Anne  RX        2+300

Scott              3+320

Erin                3+267

Bre                 3+66

Geer               3

Ewell               3

Garrett           2+356

Craig              2+343

Jacon              2+340

Richard           2+338

David              2+335

Lane                2+335

Steve B            2+324

Jeff                  2+317

Tyler                2+315

Melissa             2+312

Melody             2+305

Bryce               2+297

Laura               2+280

Sixone             2+250

Comp

Gritter         A               B

Clayton       165/195     2+45/30#dbPress/CTB@20min       

B                145/165     2/subCTB/MU/23:21

Charlie        135/165

Van                               28:05 CTB/RingDips

Hal                                24:38 CTB/RingDips

Steven G                       35:18 RX

9/8/2014 HERO WOD “Whittman”

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Fitness

A. Row Sprint, 30on/30off x 6 sets 

Record Lowest Meters

B. HERO WOD “Whittman”

7 Rounds for Time 

15 Kettlebell Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20

▲=Partner

Competition 

A. Back Squat @ 20X1, build to a tough single

B. Back Squat @ 20X1, 85% of A. 5 reps x 3 sets, 2 min

C. KBS, 15-20 unbroken reps @ 70/53lb x 4 sets, 90 sec

D. Row Sprint, 30 sec 95% effort x 6 sets, 3 min

Fitness

Gritter         A      B

Van            153   20:20

Hal             160   21:11

Greg           149   22:11

Celeste       132   23:07

Steven G     148   24:18

Kelly OH      131   24:30

Scott           146   25:43

Kathy          130   26:02

Melissa        115   31:38

Faulkner      151   33:43

Jacob           130   39:13

Buddy          130   40:27

Mitchell        150   4rds

David           129   14:39

Anne            127      ▲

Marcos          136   17:00

Lane             136      ▲

Sydney         113   16:00-20/55/12″

Erin              143   20:20-25/65/step

Phil              136   21:50-35/65/step

Hannah        118   27:11-35/55/step

Krista           101   28:45-26/45/step

Bryan           134   32:14-44/75/24″

Dara             110   16:00-6rds

Jenn             111   21:00-5rds(1stWOD)

Kenzir           122   15:00-26/55/step

Liam             124      ▲

Richard F      118   16:59-AS/44/step

Ewell            130      ▲

Geer             158    21:30-26/55/step

Betsy            109      ▲

Comp

Gritter

Clayton     135/X/20,20,20,15@70/√ low168

Brantley    280/225/20,15,15,17@70/√ low141

Mike         365/310/20,20,20,20@70/√ low167

Kayla        190/155,145/20-20,15-15@53/√

Kat           185/155,145/20-20,15-15@53/√ low152

9/5/2014 1RM Front Squats…15EMOM

Fitness

A. Front Squats, Build to a 1RM

B.  15 EMOM 30sec ON/30 sec Off

5 Pullups

Max reps Clean and Jerk  75% 1 RM 

***You have 30 sec to perform 5 Pullups then Max number of Clean and Jerks***

Record you C n J each round

C.  100 Flutterkicks 2ct…20 Mountain Climbers (1ct)every time you break Flutterkicks

Competition

A. Hang Power Snatch, 4 reps every 60 sec for 8 sets – all @ 70%

B. Power Clean.Squat Clean. Front Squat. Split Jerk, 1.1.1.1 – build to a moderate set 

C. AMRAP in 10 minutes

3 Squat Snatch – @ 85%

3 Bar MU’s

Fitness

Gritter          A      B

Anne      170(10)  28@90

Bryan          155   35@95

Bryce            95   21@65

Burton         215   18@135

Celeste        125   38@75

Cliff             205   40@135

Craig           205   22@135

David          215   24@135

Faulkner      235   36@135

Garret         215   28@125

Kathy          125   38@75

Kelly OH      155   23@100

Laura           130   31@75

Marcos    255(25) 24@135

Scott           185   45@125

Seth            185   25@135

Comp

Gritter       A   /   B   /   C

Brantley    95,115/185

Kat

Charlie      115/155

Carole         65/120/75@4+2/PUdips

Todd          135/225/4@165

Mike K        125/185

Brenton      135/225

9/4/2014 Even/Odd EMOM…10 rounds

Fitness

A. Make up 3 RM Deadlift if you want to

B. 10 EMOM

Even-

30 sec of Double Unders/singles

30 sec of Plank (any)

Odd

5 Kettlebell Swings

5 Goblet Squats

REST 3 min Then

10 Rounds for effort

5 Pushups (1/2 sec pause at full extension)

10 Abmat Situps (GHD)