2/9/2015 Strict Press/15 EMOM of BARWORK

Fitness

A. Strict Press 8 rep Max

B. 15 EMOM

1st 5 Power Cleans

2nd 4 Thrusters

3rd 3 Power Snatches

***2 Bar Over Burpee after each Barbell movement***

On the Last round of each DOUBLE the Barbell REPS

 

Competition

A. 3 Pos Snatch, Power Snatch.Hang PS.HSquat Snatch

Work to Heavy

B. 3-6-9-12

Power Clean 135/95#

Burpee to 45# Plate

C. 5 rds of

200m Run

3 Muscle Ups + Extra ring Dip/9 Chest to Bar+9 Ring Dips

D. 1 REP MAX Squat Clean to Squat Jerk

Gritter                A. / B.

Alix                    70/√

Alyse                  70/√

Anne                  55/65

Betsy                 55/√

Blake                  85/75

Bryan                 65/√

Bryce                  55/√

Buddy                115/95

Clayton              135/√

Colt                   145/115

Corey                115/95

Dara                   25/35

Ewell                  85/75

Faulkner            135/95

Geer                   65/√

Jacob                 135/135

Jeff                    105/95

Joshua                85/√

Josh                    75/√

Kathy                 55/√

Kelly OH             65/√

Kevin                 75/√

Lane                   85/75

Mandy                50/√

Marcos              110/95

Melissa               55/√

Miranda L            65/√

Richard F             65/√

Seth                   95/√

Posted on Feb 9, 2015 in GRIT by Comments Off on 2/9/2015 Strict Press/15 EMOM of BARWORK

2/5/2015 18 AMRAP!

Fitness

A. 18 min AMRAP

12 Box Jumps/step ups

6 Hang Power Cleans 95/65

4 Thrusters

10 Lateral Bar Hops

Competition

A. CHIPPER 12 min CAP

50 Thrusters  115/75

40 T2B

30 Overhead WB Lunge Steps 20/14

20 Burpees

rest 15 mins

B.  Triplet 8 min Cap

50 Wallballs (TO FULL DEPTH)

30 Snatches 95/65

Max Pullups in remaining Time

Fitness

Gritter

Kelly OH     65/12+5

Steven G    95/11+16

Scott          95/10+12

Seth           95/10+5

Melissa       65/9+16

Corey         95/9+6

Jacob          95/9+5

Jeff             95/8+5

Melody        65/7+12

Robin          65/7+5

Celeste       55/11+18

Ewell          75/11

Hannah      55/10+12

Chad          75/10+12

Bryan         75/10+12

Mandy        45/10+10

Laura         55/10+3

Stephen     75/9

Misty          55/9+19

Sydney       55/8+18

Phil             65/8+8

Blake          75/8+5

Joshua        75/8

Richard       65/8

Betsy          55/7+14

Ava             45/7

Comp

Gritter

Carole

Anne

Alyse

Mike K

Colt

Lori

Todd

Posted on Feb 4, 2015 in GRIT by Comments Off on 2/5/2015 18 AMRAP!

2/4/2015 Row and KB Swings

Fitness

1000m Row Buy in

then

5 Rounds of

20 KB Swings Russian

5 Goblet Squats

20 Mountain Climbers (1ct you are welcome)

5 Strict Pullups (10 for Bands)

Competiton

A. Finish up Monday and Tuesday

Fitness

Gritter

Van            70/14:38

Colt            70/15:22

Bill             70/16:46

Jacob          70/19:11

Dirty           53/12:05

David          53/13:31

Garret         53/13:50

Jay              53/15:52

Marcos        53/15:57

Blake          53/16:14

Chad           53/17:24

Lane           53/18:24

Jeff             53/18:27

Stephen      53/18:50

Lori             53/18:56

Anne           53/20:21

Kelly OH      44/16:06

Kathy          44/18:39

Hannah       44/19:27

Melissa        35/16:17

Celeste        35/16:19

Laura          35/17:42

Phil             35/17:50

Betsy          35/20:57

Ava             26/21:30

Dara           26/20:00

Posted on Feb 4, 2015 in GRIT by Comments Off on 2/4/2015 Row and KB Swings

2/3/2015 Bench Press/Bent over Flys

Fitness

14-12-10-8-6-4-2 Close Grip Bench Press

20 Double Unders/60 Singles

10 DB Bent over Fly

**Start light on bench and get a heavy 2**

Competition

A. Finish Up Monday

B. Max Bar MU Amrap x 5 sets

C.  18 Min Amrap of

12 Box Jumps 24/20

9 Power Cleans 135/95

7 Push Press

Fitness

Gritter

Alyse        100

Anne        100

Blake        165

Bryan       115

Chad        175

Colt          255

Dara           25

Ewell        115

Haley          70

Jacob         255

Jeff            215

Lane         165

Laura          75

Marcos       200

Melissa        85

Melody        75

Misty          75

Robin          85

Ryan         225

Seth          165

MONDAY

Ava               55-9:25/35:17

Betsy            85-13:11/39:39

Bre               75-6:52/25:16

Corey            95-6:52/25:12

Garret           95-7:20/26:47

Hal               145-6:52/18:42

Jay                85-7:12/25:12

Jenny            55-8:51/27:27 row

Kelly OH             6:57/23:01

Kristi             65-10:57/34:12

Nicole            65-8:13/27:38 row

Shannon        55-8:52/26:58

Stephen         95-10:15/34:08

Steven B              7:10/22:43

Comp

Gritter

Brantley

Carole

Mike K

Todd

Lori

Clayton

Van

Steven

Posted on Feb 4, 2015 in GRIT by Comments Off on 2/3/2015 Bench Press/Bent over Flys

2/2/2015 Happy Birthday Mandy

Fitness 

A. 21-15-9 

Power Cleans 75% BW/50% BW

Lateral Bar over Burpees

Rest 5 min

B. 800m run

35 Deadlifts (same as A.)

600m Run

70 Abmat Situps/35 GHD

400m Run

 

Competition

A. Split Jerk, 2 reps x 6 sets, 1:30 min – 3 sets @ 70%, 3 sets @ 85%

B. BSq @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

C. For time:

21-15-9

Deadlift – 225lb/155

Lateral Burpees over bar

D.  3k Row @ 1:57-1:59/2:15-2:20/500m

Fitness

Gritter

Anne        100-13:54/33:29 row

Alyese      105-12:55/33:10 row

Faulkner   145-8:18/27:57

Jacob        145-12:40/36:58

Ryan         165-11:24/32:15

Steven      125-6:46/19:11 no rest

Van           135-6:17/21:09 no rest

Burton       115-10:37/34:20

Butler        115-7:50/29:09

Craig          95-9:10/31:02

Haley         65-7:30/28:18

Hannah      65-7:54/29:22

Marcos      100-9:04/27:49

Melody        70-9:48/31:17

Miranda      85-8:45/29:47

Robin          75-11:01/33:18 row

Bill            115-7:15/25:33

Bryan        75-8:00/26:03

Buddy        95-10:33/30:55

Chad          95-8:24/28:59

Colt          145-8:27/26:06

Don          105-12:02/36:17

Ewell          95-9:07/29:51

Kathy        75-8:20/27:11

Laura         65-8:09/30:26

Lori                105pc/29:06

Mandy        65-10:19/30:19 

Misty          65-8:06/27:56

Nick           95-12:19/31:40

Rachel        55-9:14/34:07

Scott         115-6:03/23:31

Spencer      95-10:01/34:34

Comp

Gritter

Brantley

Carole

Mike K

Todd

Lori

Posted on Feb 2, 2015 in GRIT by Comments Off on 2/2/2015 Happy Birthday Mandy

1/30/2015 Squat Clean Max

Fitness

A. Squat Clean Max

B. 2 rds of 

25 Slamballs

5 Burpees over Ball

400m Run

 

Competition

A. Squat Clean, build to a max

B. Squat Clean and Split Jerk, 1 rep @ 255lb x 4 sets, 2 min

C. BSq @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

D. Row Sprint 60 sec @ 1:28ish/1:50ish per 500m x 4 sets, rest 7 min b/t

E. Spend 10-15 minutes practicing a high skill movement
Walking on Hands, Pistols, Double Unders
Fitness
Gritter
Alyse          125sc/6:59@20
Anne          125sc/8:11@20
Blake          155sc/8:24@30
Bre             110sc/13:14@20
Bryan         150sc/16:42@30
Chaney        65sc/7:04@20
Charlie S     270/11:36@40
Dara            35/15:12@15(200m)
David          190pc/7:13@40
Geer            115pc/15:27@20(200m)
Haley            95pc/7:53@20
Jacob           205pc/8:24@40
Jeff              205sc/10:20@30
Josh             165pc/16:22@30(4rds)
Joshua         125sc/7:41@30
Kerri             55sc/8:50@15
Mandy         95/16:02@20
Marcos        185sc/7:05@40
Melissa        115sc/8:28@20
Misty            65sc/7:43@20
Ryan           225sc/7:32@40
Samantha     60sc/16:58@10-1stWOD
Scott           165pc/6:02@40

Posted on Jan 30, 2015 in GRIT by Comments Off on 1/30/2015 Squat Clean Max

1/29/2015 Backsquats and Sprinting

Fitness

A. Back Squats 5 rep x 7 sets, start at 50% and go up

10 Walking Lunges after each set

B. 10 min EMOM of

200m Sprints every 2:00

C. 5 rounds of

10 Pushups

10 Lunge Steps

10 KB Swings Russian

Fitness

Gritter

Alix            115/–/53

Alyse         135/√/53

Anne         145/–/53

Betsy         105/√/35

Blake         155/√/53

Brantley      √/√/–

Bob            √/–/√

Dara           √/–/√

Ewell         120/√/53

Garret        195/√/70

Geer          115/√/35

Haley          √/√/35

Jacob           √/√/106

Jeff               √/√/√

Jenny          85/√/35

KRev            95/√/35

Kelly            145/√/44

Miranda       115/–/44

Nikki             20/√/15

Phil             115/√/35

Richard        50/√/26

Ryan           280/√/70

Stephen      195/√/53

Sydney        95/√/35

Tyler          205/√/44

Posted on Jan 30, 2015 in GRIT by Comments Off on 1/29/2015 Backsquats and Sprinting

1/28/2015 18 EMOM

18 min EMOM

1st-10 Thrusters 65/45

2nd-10 Box Jumps or Step-ups 24/20

3rd-10 Pull-ups

Fitness

Gritter

Alix

Alyse

Bob

Bre

Bryce

Craig

Dara

Ewell

Faulkner

Hannah

Haley

Jacob

Jeff

Jessica

Joshua

Katy

Kelly OH

Marcos

Melissa

Miranda L

Scott

Seth

Stephen

Posted on Jan 28, 2015 in GRIT by Comments Off on 1/28/2015 18 EMOM

1/27/2015 Slow Row…10-1 Power Cleans

Fitness

A.  1000m Row Smooth 2:00/2:30 Pace…Hold it there

B. 10-1 Power Cleans 155/105 TNG as Much as Possible

17 Double Unders/41 Singles

Call Time…Rest exactly 3 min then

25 STO (Push Press/Push Jerk)

C. CORE

4 sets of Super Slow Knee Raise Max Reps

Competition

A. Front Squat @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

B. EMOM for 15 mins:

1st – 10 Thrusters @ 65lbs/45
2nd – 10 Box Jumps – 24″/20
3rd – 10-15 unbroken Pull-Ups
C. 1 mile Run @ 8:30 min pace
D. 30 HSPU for time
Fitness
Gritter
Hal                 13:50@155
Ryan              15:59@155
Colt                20:06@155
Jacob              27:09@155
Bekah             16:06@95
Faulkner         16:35@135
Alix                 17:45@95
Jeff                 19:07@135
Marcos            20:48@135
Seth               21:02@135
Jay                 14:05@85
Miranda L       14:09@85
Mandy            14:12@55
Joe                 14:30@95
Jenny             15:05@55
Hannah          15:13@65
Misty              15:25@55
Melissa           15:37@75/65
Bryce              16:07@75
Geer               16:11@75
Scott              16:20@115
Stephen         16:45@95
Garret            16:50@115
Craig              17:20@95
Alyse              17:25@85
Chaney          18:09@55
Tyler              18:32@115
Josh               19:10@115
KRev              19:13@65
Kristi              19:29@55
Phil                19:52@85
Joshua           20:59@115
Lane              21:06@115
Sydney          21:59@65
Blake             24:48@115
Bryan            27:47@115
Dara                √
Bob                  √
Comp
Gritter
Clayton
Mike
Carole
Lori
Todd
Steven
Van

Posted on Jan 27, 2015 in GRIT by Comments Off on 1/27/2015 Slow Row…10-1 Power Cleans

1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick

Fitness

A. 500m Row for Time…Start Strong and smooth and KEEP PULLING

B. 10 Amrap

15 Kettlebell Swings 70/53/44/35/26

10 Burpees

rest EXACTLY 5 min

C. 5 Amrap

1-2-3-4-5-6…

Goblet Squats

10 Flutterkicks (2ct)

Competition

A. Max Squat Snatch (15min TOPS)

B. Push Press.Split Jerk 1.1 Max (15min TOPS)

C. Walk Up Box Jumps 1 every :30sec for 15 min

work up in height to hard and stay there

D. 2 Ring Muscle Ups with weight vest per min for 20 min

E. 500m Row for Time..BLOW UP!

Fitness

Gritter

Alyse          1:59.6@44/5@44/7

Betsy         2:08.3@26/3+21@26/6+2

Bill             1:37.0@53/5+16@53/9+5

Blake          1:46.4@53/4+5@53/8

Bob              √

Bryan         1:44.3@44/4+8@44/10+1

Buddy         1:48.0@53/3+15/—

Chaney       2:11.8@26/5+3@26/7+2

Colt            1:26.5@70/5+10@70/9

Erin            2:00.9@26/5@26/8+3

Ewell          1:48.0@44/5@44/8+3

Hannah       2:09.0@35/5@26/9+2

Jacob           1:55.2@70/4+8@70/7

Jeff              1:38.0@53/4+16@as/8

Josh             1:40.8@44/5@44/8+3

Kelly            1:52.8@44/5+20@44/10+3 

Laura           1:53.4@26/5+17@26/10+3

Mandy         2:15.0@26/6+15@26/11+1

Marcos         1:42.7@53/5@53/9+1

Melissa        2:00.9@26/6@26/10

Misty           2:09.1@26/6@26/10+2

Nick            1:49.0@35/4@35/7+8

Noel            2:08.9@15/2+20@as/6

Rachel         2:21.5@26/5+9@26/8

Ryan           1:35.0@70/4+11@70/9+5

Seth            1:43.8@70/4+21@70/8

Scott           1:42.0@53/6+1@53/10

Steven        1:52.7@44/4@44/8

Sydney        2:01.9@26/5+15@26/7+3

Comp

Gritter

Clayton

Kat

Alix

Miranda

Carole

Todd

Mike

Steven

Hal

Lori

Van

Posted on Jan 26, 2015 in GRIT by Comments Off on 1/26/2015 500m ROW…KB/Burpee…Goblet/Flutterkick