9/22/2014 Run/Deadlifts/BurpeeBalls

Fitness

25 AMRAP

400m Run

3 Deadlifts 125% BW

5 Bar over Burpees

7 Wall Balls

Competition

50min AMRAP

3000/2500m Row

then 

800m Run

3 Rope Climbs

6 Power Snatches 95/65

9 Wall Balls 20# to 10’/8′

9/19/2014 15AMRAP ROW/THRUSTERS

Fitness

A. 15 AMRAP

250m Row

10 Bench 135/85, 115/75

5 Toes To Bar

5 Burpees

10 Thrusters 65/45, 45/35

B. 3 RDS

25 Abmat/15 GHD

25 Good Morning/15 Back Ext

Competition

A. Power Clean. Below Knee Clean. Mid-Thigh Clean, 1.1.1 x 4 sets, 3 min

B. For Time: 

50 Box Jumps – 30” step down
50 Thrusters – 65lb
50 Burpees
50 Kipping Pull-Ups

9/18/2014 1 RM Squat Clean…10EMOM

Fitness

A. Build to a 1 RM Squat Clean

B. 10 EMOM

1 Squat Clean + 2 Front Squats @ 80% of A.

3 Box Jumps 30/24/20 (tryto go 1 box higher than normal)

Competition

A. Muscle Snatch. Power Snatch, 1.2 – build to a tough set

B. Push Press, build to a 10RM

C. AMRAP in 15 minutes

1 Squat Clean – @ 80% 1 RM
2 Ring MU’s
3 Box Jump – 40/33, 36/30

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