12/23/2014 A or B

Fitness

A. 3 Rounds of

500m Row(sprint 1:45/1:55 pace)

40 Abmat situps/30 GHDs

30 Mtn Climbers(2ct)

20 Toes 2 Bar

10 Air Squats w/ 3 sec bottom hold

–OR–

B. 2000m Row

100 Kb Swings

10 Burpees if you

step/rest/break/pass out

Comp-

Fitness

Gritter

Nicole         A/19:43

Bre             A/21:00(800m run)

Marcos        A/21:43

Garret        A/21:46

Josh           A/21:59

Chad          A/22:40

Scott          A/22:43(800m run)

Rachel        A/22:55

Haley         A/23:21

Bill             A/23:47

David         A/23:53

Jeff            A/24:55

Alyse         A/25:40

Kathy        A/25:59(800m run)

Don           A/27:23

Blake         A/27:41

Ewell         A/27:47

Jason         A/27:50

Kristi          A/28:08

Jacob          A/28:50

Brantley     B/17:28(53)

Comp

Gritter

Todd     

Ryan

Kayla

Carole

Charlie

Mike

Kat

12/22/2014 Backsquats/ROW-KB

Fitness

A. BackSquat 10-8-6-4-2-2-2 Progressively Heavier

B. For Time

2000m Row

100 KB Swings 53/44/35/26

***Everytime you Break/Stop/Rest = 10 Burpees***

C. Pullup Series

Level I—5 to 8 reps X 4 sets Banded
Level II–5 to 8 reps x 4 sets Banded (use light band)
Level III/IV/V-5 EMOM Max Strict Pullups Unbroken

Competition

A. Work to Heavy Power Snatch (15 min tops)

B. Power Clean, 5 TnG reps per minute x 5 minutes – @ 65%

C. Power Clean, 3 TnG reps per minute x 5 minutes – @ 80%

D. Power Clean, 2 TnG reps per minute x 5 minutes – @ 90%

E. 8 EMOM

6 Thrusters – 95/65

6 C2B Pull-Ups

Fitness

Gritter

Ewell          145    35/14:40

Kelly OH     165    35/15:56

Bekha        185    35/16:40

Scott          200    53/16:50

Colt            275    53/17:13

Jason         185    44/18:10

Faulkner    255    53/18:43

Marcos       205    53/18:55

Kathy         135    35/19:01

Alyse          155    35/19:12

Nicole         125    26/19:39

Joe             145    35/19:51

Misty          105    26/20:04

Haley         125    26/20:09

Geer          115    26/20:35 

Laura         115    35/21:19

Jacob     235(10)  53/21:55

Blake          195    44/22:01

Don            255    44/22:10

Comp

Gritter

Kat        100/95/115/130/-

Kayla      105/95/115/130/√

Carole     100/90/110/125/√

Rachel     110/95/115/125/√

Todd    210(15)/185/225/250/all    

Ryan        215/185/225/250/√

Mike K      175/165/205/230/all

Hal           140/135/165/185/√

Van          160/150/180/200/all

12/19/2014 20 AMRAP + CORE

Fitness

A. 20 min Amrap

400m Run

25 Pushups

400m Run

25 Toes To Bar

B. Core

3 rds of

30 Flutterkicks

30 Bicycles

Competition

A. Run 5 mins (200’s)

B. Make up any you Missed this week

C. 30 min Amrap Moderate Effort

3 min Airdyne

20 Box Jumps 24/20 (Step Down)

20 GHD Situps

10 OHS at 45/35 (SLOW REPS + Super Deep)

Fitness

Gritter

Scott           3+390

Faulkner      3

John            3

Misty           3

Nicole          3/row

Colt             2+831

Bryan          2+825

Kelly OH      2+825

Marcos        2+700

Will             2+625

David          2+600

Brantley      2+425

Laura          2+400

Alyse           2+300

Blake           2+200

Comp

Gritter

Todd          6+12     3+16HD

Mike K       5+12     3+1:30Airdyne

12/18/2014 Browling….One Arm Dumbell Hang Squat Clean Thrusters

Fitness

A. Browling

5 attempts at EXACTLY 100m on the rower

Every meter over or under equals 2x Pushups

B. 4 Rounds of

10 Hang Squat Clean Thruster RT ARM 35/25

6 Overhead Lunge Steps

10 HSCT LFT Arm

6 OLS

6 Burpees

200m Row

Competition

A. Finish Missed from this week

B. 5 Min of Rowing for Max Meters

C. 7 min Amrap of

12 Wallballs

30 Double Unders

Fitness

Gritter

Steven        35/12:54

Faulkner     35/13:41

Seth           30/14:07

Bryan         25/14:16

Kelly OH     25/14:32

Butler         35/15:16

Ryan           35/15:42

Rachel         25/15:54

Colt             35/15:55

Jason          25/16:15

Melissa        20/16:31

Alyse          20/16:36

Haley           20/16:39

Anne           25/17:19

Jacob           35/17:23

Josh            25/18:19

Jenny      25/15/18:24

Alix             25/18:36

Kristi           10/18:38

Kelly           15/19:11

Burton         35/19:25

Phil              15/19:50

Don             30/20:16

Comp

Gritter

Hal      104/6

Kat       85/3+12

Van      85/5+9

12/17/2014 Everyone Loves an EMOM

Fitness

EMOM

10 DU/25 Singles  ⇐Even Minutes

1 Pull Up**           

1 Airsquat**

10 DU/25 Singles   ⇐Odd Minutes

1 Toes to Bar**

1 Burpee**

**Add 1 Rep each minute**

Fitness

Gritter

Scott        du     9+52

Bre           du    7+50

Kelly OH   du     7+47

Ryan        du     7+42

Nicole                7+24

Misty                 7+18

Colt          du     6+46

Marcos     du      6+45

Jacob       du      6+43

Bekhah    du      6+42

Alyse        du      6+39

David       du      6+17

Don                   5+42

Ewell        s        5+38

Jeff         grn      5+35

Jason       du      5

Blake        s        5

Geer                   5

Anne        du      4+38

Betsy        s        4

——————————————————————

12/15/14 WOD

Miranda     13:47 85-105#+run

Bryan        15:09 115#

Alix            16:19 85-105#+row

Mandy        19:21 70#

Cameron    20:59 65#

——————————————————————

12/16/14 WOD

Buddy    35    331

Comp

Gritter

Todd      80/8

Mike K   90/4

12/16/2014 1min ON…1min OFF

Fitness

A. Overhead Squat, 15 min for 3 reps X 3 sets…GET DEEP!

B.  3 rounds for REPS/1 min ON…1 min OFF of:

Rowing for Calories

Kb Swings

Ambat Situps

Wallballs

Competition

A. Finish any that you missed yesterday

B. 5 min AMRAP
KBS – 70lb
* Goal is 75 reps
+
rest 10 minutes
+
C. 7 min AMRAP
12 Wallballs – 20lb to 10ft
30 Double Unders

Fitness

Gritter            A            B

Scott                           351

Colt               135        336 53/20

Nicole             55         331 35/14

Kathy             100       327 35/20

Ryan              185       322 53/20

Faulkner         155       315 53/20

Anne           85-90(1)  311 35/14

Jacob                √        310 53/20

Jenny               35       308 26/14

Bryan               95       301 53/20

Chad                95        299 44/20

Seth                            297

Phil                  35        291 35/14

Alyse           85-90(2)   285 35/14

Misty                15        283 26/14

Laura                65       280 35/14

Geer                 35       277 35/10

Jason                           276 44/20

Haley                           271

Melissa                         269

Josh                  65       266 44/20

Alix                   75       255 35/14

Richard             35       222 26/14

Burton                         221

Ewell                 45      220 44/20

Blake              90         216 44/20

Comp

Gritter

Todd          185/275/225/285/135-155-175

Steven G    225(1RM-FS)/67/5+a

12/15/2014 Walking Lunges/Deadlifts/CleanNJerks

Fitness

A. Walking Lunges Back Rack, 10 reps x 3 sets, start light and GO UP!

B. 1000m Row/800m Run Buy In

5-4-3-2-1

Deadlifts

Clean and Jerks

10 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

200m Row/200m Run after each set but not after the 1’s

Weight: 100% Bodyweight/90%/80%…

Pick a Heavy weight that you have to work for!!!

Competition

A. Power Snatch, build to a heavy TnG triple

B. OHS, build to a 1RM – any tempo

C. Push Press. Split Jerk, 1.1 x 4 sets, 2-3 min – all tough sets

D. Front Squat, 3 reps @ 87.5% x 3 sets, 2 min

E. Back Rack Walking Lunges, 10/leg x 3 sets, 2 min 

Go up each Set

You may not get to all of these, spend 10-15 on A/B/C..DO NOT TAKE FOREVER TO MAX!

Fitness

Gritter         A.             B.

Butler         105     155/15:06

Bryan           95     115/16:20

Marcos        105     135/16:31

Charlie S     245     200/16:46

Misty            75     65/16:55

Jason            65    75-95/17:30

Scott            95     145/17:35

Kelly OH       85     105/17:44

Colt           130     185/18:07

Nicole          85     85/18:15

Kathy          75      95/18:17

Joe F            45      75/18:18

Seth             95     155/18:30

Laura            45     65/18:58

Buddy           X      115/19:04

Jeff               65     135/19:35

Faulkner      135    175/20:00

Lane             65     115/20:20

K-Rev            X       65/20:29

Lori        115ohs     115/21:11

Ryan           135     205/21:15

Ashleigh        15     55-20/21:30

Geer              65     85/22:26

Betsy             15     85/23:13

Don              165    145/24:02

Jacob            135     200/26:28

Comp

Gritter     A/B/C/D

Kat          90/115/85,95,105,115/115

Mike K     145/225/205/260

Steven     125/195/155

Hal           125/165/195

12/12/2014 15 EMOM DU/BPU/DL

Fitness/Competition

15 min EMOM

9 Double Unders/27 Singles

6 Bar Pushups

3 Deadlifts

At the `16:00 mark you have 1 Min to get MAX Double Unders Possible

Deadlifts-125% Body Weight

100% BW

75% BW

Competition Peeps- You must go UNBROKEN on your 9 DU!!!

Gritter

                                DL#                        DU

Scott                     205                         42

Anne                     165                         29

Charlie                  225                         58

Van                       225                         102 (Unbroken!)

Faulkner               225

Bryan                   180                         20

Kayla                    155                         98

                                DL#

Greg                      185                         48

Jeff                        230                         13

Melissa                  130                           8

Carole                   160                         26

David                     215                         62

Alyse                     165                         43

Marcos                   200                         77

Kat                         175                         49

Colt                        230                         56

Kelly                      155                         98

                             DL#

Misty                      95                           ½

Nicole                   135                        

Katy                      105

Blake                    165                         120 (S)

12/11/2014 5 REP MAX Backsquat/10-1 KB

Fitness

A. Find a 5 Rep Max Backsquat

B. 10-1 Kettlebell Swings Russian

5 KB side raises left

5 KB side raises right

Competition 

A1. Back Sqaut @ 20X1, 3 reps @ 80% 1 RM x 8 sets, 2 min

A2. Ring Muscle Ups, 4 unbroken reps x 8 sets, 2 min

B1. GH Back Extensions @ 20X1, 8-10 reps x 4 sets, 2 min – 

B2. Push Press, 6 TnG reps x 4 sets, 2 min – start with a challenging weight

C. AirDyne, 40 sec @ 95-97% effort x 4 sets, rest 3-4 min 

12/9/14 10 AMRAP

Fitness

A.  Squat Clean.Hang Squat Clean.Front Squat, 1.1.1, Build to Heavy

B.  10 Minute AMRAP

20 Abmat Ball Press 20/14

20 Medball Side Taps (1 ct.)

20 Mountain Climbers (1 ct.)

5 Burpees

Competition

A.  Power Snatch, 5 TNG x 5 sets, EMOM @ 67%

B.  Squat Snatch, 3 TNG x 5 Sets, EMOM @ 80%

C.  Squat Clean.Hang Squat Clean, Front Squat, 1.1.1, Build to Heavy

D.  10 EMOM, :40 On/:20 Off

Even – Bar MU

Odd – HSPU

Fitness                  A             B

Scott                     155         5+35

Seth                      175         4+15

Greg                      185         5+15

Jeff                        205         3+27

Lane                     145         4+14

Blake                    125         3+4

Bryce                     75           4+16

Alyse                     105         4+42

Melody                  115         4+64

Mike K                   215         5+23

Ryan                     175         5+8

Josh                      115         4+5

Jenny                    55           5+15

Kathy                    95           5+40

Chad                    145         4+65

Garret                  155         5+10

Bryan                   135         5+1

Kristi                    45           4+18

Betsy                   75           2+62

Faulkner              175         5+50

Nicole                   95           4+30

Geer                     85           4+5

Hal                                       6+8

Ewell                    115         4+6

Laura                   105         4

Colt                      175         5+52 / 2+17 – added 5 min

Jacob                    155         4+18/ 2+16 – added 5 min

Competition

Mike K

Carole

Lori

Van

Steven

Hal