11/24/2014 KBs/Goblet Squats

Fitness

A. Pullup Series

B. 5AMRAP of KettleBell Swings

4 Burpees every min on the min

—rest 5 min—

C. 30-20-10

400m Run

Goblet Squats

Double Unders/3x Singles

Competition

A. Squat Snatch 3 reps TNG x 5EMOM @ 65%

B. Power Snatch 2 reps TNG x 5 sets every 45 sec @ 77%

C. Hang Squat Snatch Cluster @ 82.5%

1 rep every 30 sec x 8 reps

D. Squat Clean Cluster @ 225# or 75%

1.1.1.1.1.1 x 3 sets 2 min rest. (. = 15 sec rest)

11/19/2014 Happy Birthday STRONG LADIES!!!

Happy Birthday Laura Jackson and Miranda Loehle!!!

The Girls are 30!!!!

FOR (a good) TIME…

30 Box Jumps 30/24/20

30 Pullups

30 KB Swings 70/53/44/35

30 Lunge Steps 

30 Toes to Bar/Knee to Elbow

30 Wall Balls 30/20/14 to 10/8′

30 Double Unders/90 Singles (1 Burpee for every Break)

Celebrate these STRONG LADIES and go as HEAVY AS YOU CAN!

Gritter

Charlie           9:32  30/70/30

Bre               10:05  24/35/14

Scott            11:15  24/53/20

Nicole           11:28  step/26/10

Greg             11:42  30/70/20

Mandy          12:56  step/33/10

Kelly OH       13:06  20/30/14

Faulkner       13:10  24/53/20

Celeste         13:15  24/35/14

Geer             13:20  12/35/14

Laura           13:20  20/35/14

Mike K          13:22  30/70/30

Cameron      13:30  step/26/14

Misty            13:41  20/15/10

Ryan            13:49  24/70/30

Miranda L     13:58 step/35/14

Lori              14:26  24/53/20

Garret          15:26  24/53/20

Colt              15:27  24/70/30

Anne            15:36  20/35/14

Marcos          15:40  30/53/20

Steve L         15:48  24/44/10

Ewell             16:02  24/44/20

Jacob            16:04  24/30/20

Carole           16:34  24/53/20

Bryan            16:40  24/44/20

Jenn              17:22  step/14/10

Alyse            18:20  20/44/14

11/18/2014 NOT LINDA…Sorta!

Fitness/Competition

NOT FOR TIME/With a Partner if you can

10-1 Close Grip Bench Press

10-1 Deadlift

300m ROW

Level I…100% BW Bench/150%BW Deadlift

Level II…75%/100%

Level III..50%/75%

OR Pick some Heavy weights that work for BOTH Partners

Gritter              Weight

Anne                75/155

Bill                   160/210

Blake               135/165

Brantley           225/335

Bryan               95/145

Bryce                95/75

Carole              105/160

Chad                135/155

Charlie             175/265

Clayton            225/335

Colt                 195/295

Don                 160/210

Ewell               135/105

Geer                65-85/115

Hal                  185/275

Jacob               195/295

K-Rev               65/85

Kat                   85/155

Kristi                55/35 fl press/1200m

Lane                135/185

Laura               55/125

Lori                  95/165

Miranda            85/165

Nicole               85/115-135

Ollie(MTN Xfit)  120/160

Phil                   95/145

Russell             35/45/2000m

Ryan                200/300

Scott               135/205

Seth                135/205

Steve L            65/245(nose breaker)

Steven G         135/225

Tyler                160/

Van                 155/245

11/17/2014 Pullup Series/Man Makers

Fitness

A. Day 1 Pullup Series

B. Db Plank Side Raises

C. 5-1 Man Makers

20 Abmat/10 GHD

5 Burpees

10 Airsquats/5 Pistols Each Leg

D. Bro Pump

3 Sets of 6-8

DB Bent Over Butterfles

DB Bicep Curls

Competition

A. Power Snatch, 3 TnG reps @ 75% 1RM on the minute x 8 minutes

B. OHS @ 55X1, 2 rep x 4 sets, 3 min – all tough sets

C. Push Press. Push Jerk. Split Jerk, 1.2.3, build to a tough set

D. Front Squat, 6 reps @ 80% x 3 sets, 2 min

E. Split Squat @ 20X1, 15/leg x 3 sets, 2 min, 30 sec b/t legs – rear foot on bench, BB on back – practice for 2-3 reps before attempting the 15

Fitness

Gritter

Celeste        8:42  20

Kelly OH      9:10  20

Greg            9:20  35

Bryan          9:23  25

Scott           9:33  25

Marcos         9:50  25

Steve L      10:03  25

Laura         10:10  20

Colt            10:27  35

David         10:27  25

Joshua       10:46  25

Faulkner    10:53  35

Clement    11:50  25

Ewell         12:07  30

Lane          12:12  30

Sophie       12:40  20

Hal             12:42  35

Ryan          12:54  35

K-Rev         13:28  15

Bryce         13:53  15

Seth          14:44  25

Nicole        14:51  20

Don           15:20  35

Jeff            15:20  25 

Jenn          16:00  10

Geer          16:33  20

Betsy         24:48  10

Comp

Gritter

Clayton   153@4/135-195, 245(1RM)/185/225@2

Brantley  95/105/165

Miranda   65/35,45@2/95

Carole     75/75-105/75-115/100

Todd       135-175/185-245/185-260/2sets

Mike       140/135/185/225/2sets

Lori          75/95/115/145

11/13/2014 1000mRow/Repeat Sprints

Fitness

A. 1000m Row FOR TIME!  Hit a great pace and CRUSH THIS!

B. Repeats

800m Run,  Rest 2 min,  400m Run,   Rest 2 min,  800m Run

C. 3 rds of 

25 Abmat/15 GHD

5 Super slow strict L-sit leg raises

Competition

A. Power Snatch Cluster, 1.1 x 4 sets, 2 min – increase each set

B. Squat Clean. FS. Split Jerk 1.1.1 – build to a heavy single – no failing

C. 20 minutes EMOM
1st – 6-10 Kipping C2B Pull-Ups
2nd – 4-6 Kipping HSPU @ 4″/2″/Floor, Pick depth you can
+
rest as needed
+
Row, 3000m @ easy recovery pace (If you get Time)

Fitness

Gritter

Anne       4:14.0/15:11(19:25.0)

Betsy       4:57.7/20:15(25:12.7)

Blake       4:11.4/16:06(20:17.4)

Bre          4:46.7/12:35(17:21.7)

Bryan      3:40.2/12:58(16:38.2)

Bryce       5:11.6/18:20(23:31.6)

Craig St    3:38.4/13:22(17:00.4)

David       3:54.3/14:04(17:58.3)

Don         4:15.9/15:14(19:29.9)

Ewell       3:54/12:16(16.10)

Garret     3:40.5/12:18(15:58.5)

Geer        4:49.0/17:38(22:27)

Hollie       4:12.0/14:00(18:12.0)

Jacob       3:44.1/14:22(18:06.1)

Jeff          3:57.5/15:56(19:53.5)

Jessica     4:04.9/14:08(18:12.9)

Kelly OH   4:17.1/13:23(17:40.1)

Lane        3:48.7/14:45(18:38.7)

Laura       4:32.6/15:33(20:05.6)

Marcos     3:48.8/13:07(16:56.8)

Melody     4:27.4/13:56(18:23.4)

Phil          5:06.1/13:46(18:52.1)

Russell     2:32.6(500)/13:17(15:49.6)4×200

Ryan        3:24.9/12:49(16:13.9)

Robin       4:22.8/17:56(22:18.3)

Scott        3:35.9/12:25(16:00.9)

Sophie      4:18.8/13:12(17:30.8)

Stephen   4:28.2/17:10(21:38.2)

Comp

Gritter

Clayton   115-165/265/12min

Kat          75-95/125

Carole      75-85/125/√

Todd        185/255/10@10/6

Mike K     165/235/20@6/6/2000m

11/12/2014 Front Squats/CFB WOD 4 and UP

Fitness

A. Front Squats 3 sets of 5 reps from the Floor, get moderate heavy

B. CrossFit Brunswick Comp WOD 4 and Up

12 Deadlifts

20 DU/60 Singles

9 Hang Squat Cleans

20 DU

6 Shoulder to Overhead

20 DU/60 Singles

3 Clean and Jerk

20 DU/60 S…CALL TIME then Go Back Up starting with 3 CnJs all the way to the 12 Deadlifts.

11/11/2014 Three Wise Men

Fitness

A. Three Wise Men

4 AMRAP of

5 Hang Snatches

10 Bar Over Burpees

rest 2 min

4 AMRAP of

10 Power Cleans

20 Pullups

rest 2 min

4 AMRAP of

15 Box Jump Overs

30 WallBalls

Gritter          A.   //   B.

Alix            0//3+2/1+18/1+18

Anne          5//2+1/1+6/1+15@65/95

Betsy          0//1+7/1+22/1+2

Blake          5//2+10/1+12/40@75

Bre             2//2+2/2+2/2@55

Bryan        10//2+6/1+16/1+1

Bryce          0//2+5/1+24/1+20@55

Cameron    0//2+8/25/?

Celeste       2//3+1/1+25/1+25@55

Chad         11//3+5/2+12+1+7

Clement     4//33/1+18/1+15

Craig St      7//3+1/2+1/1+15

Dara           0//2+5/1+25/1

David          6//2+11/1+12/1+8

Don            1//2+2/1+9/1+4

Ewell           4//3+7/1+15/1+3

Garret        13//3+9/1+10/1+4

Geer           0//2+9/2+4/1+15@55

Greg          24//3/1+28/1+33@95

Hal            10//4+5/2+1/1+41

Haley          0//2+2/1+15/1+27@55

Jacob         17//3+5/1+18/1+24

Jeff             0//2+11/1+5/1@95

K-Rev         0//2+5/1+24/1+12@45

Kathy         1//3/1+25/1+31@55

Laura         0//2+8/1+21/?

Lori            3//3+1/1+21/1+22@65

Marcos        5//3+1/1+11/1+16@95

Melissa       0//2+10/1+18/?

Melody        0//2+2/1+15/1+25@65

Miranda C   0//2+10/1+29/?

Nicole          0//2/2+5/1+15

Phil             0//2+6/1+18/1+24

Ryan           7//3+2/1+20/1+10

Scott          15//3+10/2+1/1+10

Stephen      0//3+5/1+10/1+5

Steven G    16//3+1/1+29/1+22@115

Tyler           5//2+12/1+10+1@75/95

Van           17//3+5/2/1+20@125

11/10/2014 Deadlifts/20 AMRAP

Fitness

A. Deadlift, 5 sets of 5 reps, start at 50% 1 RM and go up

B. 20 AMRAP

1000m Row Buy In

20 Kb Swings 53/35 (American)

15 Strict HR Pushups (DO NOT SHORT STROKE THESE)

10 Airsquats (GO DEEP)

35 DU/75 Singles

800m (level I) 400m (Level II) Run…YOU PICK!!!

C. 1 Attempt at Max Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

Competition

A. 1 Attempt at MAX Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

B. 15 minutes @ 75% effort
10 Box Jump Overs – 24/20 (Land on Box then over)
15 Wallballs 20/14 to 10ft
400m Run
+
5 min rest
+
15 minutes @ 75% effort:
8-10 Unbroken C2B Pull-Ups, smooth easy reps
8-10 unbroken Ring Dips
90 sec AD
+
5 min rest
+
For time:
2000m Row @ 75% effort
50 KBS – 53lb, bottom of bell facing ceiling
30 Burpees
* consistant pace thought out workout

Fitness

Gritter        WOD                  PU

Bill             2+120@53/s/400  7

Greg           2+120@53/s

Scott          2+120@53/s

Ewell          2+120@44/du      3

Jacob         2+80@53/du/400  18

Clement    2+48@26/du/400   2

Cooper       2+45@53/s           4

Cameron   2+35@35/s/400     0

Alix            2+32@35/s/400    0

Elizabeth    2+26@18/du/rw    0

Bryan         2+20@44/s           10

Garret        2+19@53/du         11

Haley          2+15@26/s/400

Don            2+11@53/s/400    2

Kathy          2+8@25/s   

Melissa        2+4@35/s             0

Sophie        2+3@35/s             0

Jeff             2@53/s/400           0

Anthony     2@44/s/400           3

Elli              2@35/s/400           1

Geer           2@35/s/400           0

Nicole          2@35/s

Russell        2@26/kb/pu    (1st WOD)

Dara           2@15/200

Comp

Gritter         A/  B  /  C  /  D

Todd             /4+15/5+8\8/13:02

Mike K          /4+10/4+√row/13:14

Carole          /3+11/4+8row/15:52

Steven G    16/4+25/5/14:43

Lori              2/3+25/5+5

Hal             10/5+4/5/13:04

Van             17/4+4/5+8\8/13:48

11/7/2014 1RM Hang Squat Clean/Tabata Time

Fitness

A. Build up to a HEAVY 1 RM Hang Squat Clean, Jerk it if you want to 🙂

B.  Tabata 6 rds of each 20 sec on/10 sec off (9min total time)

Burpee to Plate Touch

Box Jumps/Step Ups 24/20

Hand Stand PushUps/Front Plank Shoulder Taps(2ct)

Competition

A. High Hang Squat Clean, 1 rep per minute x 5 minutes

B. Above Knee Hang Squat Clean, 1 rep per minute x 5 minutes

C. Squat Clean, 1 rep per minute x 5 minutes

D. Clean and Jerk, 1 rep per minute x 5 minutes…GET HEAVY!

* All tough sets for A/B/C – increase as the barbell moves positions

Fitness

Gritter

Anne       125

Blake       125

Bryan      135

Burton     225(pr) 125

Butler      135

Colt          185

Craig        175   105

Dara         45

Don          185

Ewell        125

Laura       105   √

Melissa     115

Scott        155   √

Van          185   √

Whitt        205

Comp

Gritter

Mike      185/245/

Lori        105/125/130

Kat

11/6/2014 Row RUN Row

Fitness

For Time:

Buy In 1000m Row

3rd of

400m Run

25 Slamballs

10 Burpees

5 Strict Pullups

Cash Out 500m Row

Competition

A. Deadlift.Power Clean, 2.1 x 5 sets start 50% of 1RM Power Clean

Work on Deadlift to Clean Pull transistion

15 min TOPS on this

B. Do Fitness WOD

Fitness

Gritter

Scott        30   18:10

Witt          30   19:32

Seth         30   20:37

Colt           40   21:14

Morgan      20   21:20

Steven B   30   21:39

Garret       30   21:47

Celeste      20   21:50

Ryan         30   21:57

Bryan               23:26

Melissa      20   23:43

Sophie      20   23:50

Carole       20   23:58

Chad         25   24:50

Jessica       20   24:51

Jacob         40   25:05

Laura        20   25:08

Marcos      30   25:37

Tyler         30   25:40

Steve S     30   26:03

Michelle            26:13

Alyse         20   26:45

Anne         20   27:00

Lane          25   28:24

Erin G        20   28:24

Miranda C  15   28:53

Don           30   29:29

Bryce         15   29:39

Betsy         15   32:06

Comp

Gritter 

Lori           125   26:49

Alix           125   26:32

Brantley    225   24:10