1/8/2015 Oh it is SO COLD!!! ROW/BACKSQUATS

Fitness

750m Row…Easy

30 Backsquats 135/85

rest 2 min

500m Row…Moderate

20 Backsquats

rest 2 min

250m Row…HARD!!!!!

10 Backsquats

Competition

Finish Up from Yesterday

Fitness

Gritter

Joshua          AS/13:58 *1stWOD

Garret          95/14:01

Colt              RX/14:04

Kelly OH       RX/14:12

Becca           95/14:25

Jason            95/14:37

Richard         45/14:49

Sydney         35/14:53

Josh             95/14:53

Anne            85/14:55

Chad            95/15:24

Jeff              95/15:33

Alyse           85/15:44

Lane            95/16:54

Seth           135/17:02

Geer             65/17:14

Katy             65/17:20

Rachel          45/17:26

Alix               RX/17:27

Blake            95/17:27

Cassie           AS/17:46 *1stWOD

Kerrianne      35/17:46

Kristi             65/18:02

Joe               95/20:20

Betsy           65/22:16

1/7/2015 “DIRTY”

Fitness

DIRTY

10 DEADLIFTS

38 PULLUPS

10 DEADLIFTS

38 PUSHUPS

10 DEADLIFTS

38 ABMATS

10 DEADLIFTS

38 SLAMBALLS 30/20

100% BODY-WEIGHT

80% BODY-WEIGHT

60% BODY-WEIGHT

Comp

A. Split Jerk

B. Squat Snatch Cluster

C. Single Leg Box Jumps

D. Bar MU/2-3 easy/8 EMOM

E. Run 200m@95%/2 EMOMx16min

F. 10 EMOM/7 toes 2 bar/5 strict HSPU

G. 600m Row@1:45-1:47 pace/6 sets with 2min rest

Fitness

Gritter

Hal             195/6:49

Van            175/7:09

Steven G    170/7:55

Scott          165/8:15

Bre             105/9:21

Colt            230/11:25

Bill              185/11:26

Miranda      170/11:27

Butler         220/13:09

Alyse          155/13:27

Anne          135/13:51

Patrick        205/14:11

Bryan         147/14:25

Burton        227/14:38

Steven B     165/14:38

Jacob          205/15:11

Don            210/17:44

Cory           190/ √

Liam            85/9:50

Melissa       115/11:46

KRev            75/11:55

Katy           105/12:30

Jason          165/12:45

Buddy         195/13:59

Hannah       105/14:58

Tyler            185/18:21

Joe              135/20:04

Sydney        105/20:40

Dara             65/ √

Geer            125/12:43

Marcos         135/13:15

Betsy           150/18:45

Bob              w/u stretch

Comp

Gritter

Todd

Carole

Mike

Lori

Van

Charlie

Steven G

1/6/2015 4 min to Win It!

Fitness

A. 4 min ON/3 min Rest for MAX EFFORT

Wallballs

Burpee to Plate Touch

Rowing for Calories

B. Choose Strength or Core

Strength, 5 x 5 Backsquats get Heavy

Core 4 rounds of

25 Bicycles

30 sec Plank

Competition

A. Build to Max Power Snatch

B. Overhead Squats (From Floor) 6 – 10 Resp x 3 sets @ 50% 1 RM

C. “Diane” 21-15-9

Deadlifts 225/155

HSPU (1 Abmat Kipping/1 abmat W 25# for Strict)

Fitness

Gritter      A.  / B.  / C.

Betsy       40/17/47

Blake       50/35/55

Brantley   68/44/84

Bre           71/59/51

Bryan       55/51/69

Bob          32/31/35

Colt          85/51/91

Corey       50/37/62

Dara        60/34/42

Don         55/41/56

Garrett    72/32/57

Geer        75/41/52

Haley       65/36/53

Hannah    64/36/44

Jacob        50/45/76

Jake          Ø/ Ø/100

Jason        70/42/68

Jeff           48/38/73

Jenny       77/41/51

Josh         80/32/56

Kathy       77/46/63

Kelly OH   83/52/59

K-Rev       62/42/49

Kristi        64/32/51

Phil          70/27/49

Richard    40/25/46

Scott        66/66/72

Seth         67/45/74

Shannon   70/43/57

Steve S.    53/45/57

Sydney     55/34/54

Comp

Gritter

Clayton

Carole

Todd

Lori

Mike

Charlie

Steven

Van

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