9/8/2014 HERO WOD “Whittman”

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Fitness

A. Row Sprint, 30on/30off x 6 sets 

Record Lowest Meters

B. HERO WOD “Whittman”

7 Rounds for Time 

15 Kettlebell Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20

▲=Partner

Competition 

A. Back Squat @ 20X1, build to a tough single

B. Back Squat @ 20X1, 85% of A. 5 reps x 3 sets, 2 min

C. KBS, 15-20 unbroken reps @ 70/53lb x 4 sets, 90 sec

D. Row Sprint, 30 sec 95% effort x 6 sets, 3 min

Fitness

Gritter         A      B

Van            153   20:20

Hal             160   21:11

Greg           149   22:11

Celeste       132   23:07

Steven G     148   24:18

Kelly OH      131   24:30

Scott           146   25:43

Kathy          130   26:02

Melissa        115   31:38

Faulkner      151   33:43

Jacob           130   39:13

Buddy          130   40:27

Mitchell        150   4rds

David           129   14:39

Anne            127      ▲

Marcos          136   17:00

Lane             136      ▲

Sydney         113   16:00-20/55/12″

Erin              143   20:20-25/65/step

Phil              136   21:50-35/65/step

Hannah        118   27:11-35/55/step

Krista           101   28:45-26/45/step

Bryan           134   32:14-44/75/24″

Dara             110   16:00-6rds

Jenn             111   21:00-5rds(1stWOD)

Kenzir           122   15:00-26/55/step

Liam             124      ▲

Richard F      118   16:59-AS/44/step

Ewell            130      ▲

Geer             158    21:30-26/55/step

Betsy            109      ▲

Comp

Gritter

Clayton     135/X/20,20,20,15@70/√ low168

Brantley    280/225/20,15,15,17@70/√ low141

Mike         365/310/20,20,20,20@70/√ low167

Kayla        190/155,145/20-20,15-15@53/√

Kat           185/155,145/20-20,15-15@53/√ low152

9/5/2014 1RM Front Squats…15EMOM

Fitness

A. Front Squats, Build to a 1RM

B.  15 EMOM 30sec ON/30 sec Off

5 Pullups

Max reps Clean and Jerk  75% 1 RM 

***You have 30 sec to perform 5 Pullups then Max number of Clean and Jerks***

Record you C n J each round

C.  100 Flutterkicks 2ct…20 Mountain Climbers (1ct)every time you break Flutterkicks

Competition

A. Hang Power Snatch, 4 reps every 60 sec for 8 sets – all @ 70%

B. Power Clean.Squat Clean. Front Squat. Split Jerk, 1.1.1.1 – build to a moderate set 

C. AMRAP in 10 minutes

3 Squat Snatch – @ 85%

3 Bar MU’s

Fitness

Gritter          A      B

Anne      170(10)  28@90

Bryan          155   35@95

Bryce            95   21@65

Burton         215   18@135

Celeste        125   38@75

Cliff             205   40@135

Craig           205   22@135

David          215   24@135

Faulkner      235   36@135

Garret         215   28@125

Kathy          125   38@75

Kelly OH      155   23@100

Laura           130   31@75

Marcos    255(25) 24@135

Scott           185   45@125

Seth            185   25@135

Comp

Gritter       A   /   B   /   C

Brantley    95,115/185

Kat

Charlie      115/155

Carole         65/120/75@4+2/PUdips

Todd          135/225/4@165

Mike K        125/185

Brenton      135/225

9/4/2014 Even/Odd EMOM…10 rounds

Fitness

A. Make up 3 RM Deadlift if you want to

B. 10 EMOM

Even-

30 sec of Double Unders/singles

30 sec of Plank (any)

Odd

5 Kettlebell Swings

5 Goblet Squats

REST 3 min Then

10 Rounds for effort

5 Pushups (1/2 sec pause at full extension)

10 Abmat Situps (GHD)

9/3/2014 3RM Deadlift…15AMRAP

Fitness

A. Build to a TOUGH 3 RM Deadlift

B. 15 AMRAP

5 Deadlift @ 75% of A

10 Burpee over Box Jump 24/20 (Jump over, Jump on, or step over)

10 Ring Dips

10 Air Squats

Competition

A. Deadlift, build to a tough 3RM – no maxing

B. Front Rack Walking lunges @ 10X1, 4-6-8-10/leg, 2 min – start heavy, decrease per set

C. 3 sets @ high effort
4-5 Unbroken Ring MU’s
30 Cals Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort
8-10 Strict HSPU
12 Burpees
300m Row @ 1:45/500m pace
2 min rest

Fitness

Gritter

Sydney      100/75     8+7

Bre            170/130   6+18

Sophie       125/85     6+14

Kenzer       150/115   6+10

Liam          145/110   6+3

Kelly OH     185/140   6+5

Hanna        125/95     5+20

Greg           275/225   5+15

Miranda L   215/160    5+8 Blu

Faulkner     275/215    5+7

Melissa      175/130    5+6

Bryce         65/box dips 5+6

Kevin         175/135    5+5 Blu

Marcos        245/185   4+21

Ryan           295/225   4+15 Blu

Jacob          350/260   4+12

Lane           215/160   4+10

Bryan         245/185   4+7

Butler          245/185   4+7

Burton         215/160   4+7

Laura           125/105   4+6

Phil              135/115   4

Buddy         285/215   3+15

Dara             75/55     3

Richard         Work!

Comp

Gritter

Clayton      365/185,175,165,155/CTB/X

Carole        190/105,95,85,85/X/X

Todd          390

Hal            345

Van           345

Steven G   300

9/2/2014 200m Repeats…Strict Press/Jumping Lunges

Fitness

A. 5 X 200m Repeats with EXACTLY 1 min Rest, For total time.

B. 15 EMOM

1 Strict Press 135/85, 115/75, 95/65 (Make it Hard)

10 Jumping Lunges (1ct)

Go Up 1 rep each min on Strict press

**If you fail to do Jumping lunges proceed down on reps for next rounds**

Competition

A. Squat Snatch, 1 rep every 30 sec x 25 total reps – all @ 75% 1 RM

B. Power Clean Cluster, 1.1.1.1 x 4 sets, 3 min – all tough sets

C. Squat Clean, 75% 1 RM, 10 reps for time

D. Run, 200m every 2 minutes x 8 sets – record time each set

Fitness 

Gritter           A          B

Anne(row)    7:53     45/9rd

Betsy          11:06     35/8rd

Bill                7:16     95/10rd

Bre               7:39     45/9rd

Bryan           7:43     65/9rd

Bryce(row)    8:20     35/9rd

Chad B         7:42     75/10rd

Craig S         7:30     75/10rd

David            8:06     95/7rd

Ewell            7:58     75/7rd

Garrett         7:16     85/10rd

Geer             9:42     45/7rd

Greg             7:27     115/9rd

Jacob            7:36     115/8rd

Jeff               8:15      95/6rd

Jessica          7:51     45/9rd

Kathy(row)   7:38     45/10rd

Kevin            7:33     65/6rd

Krista            8:28     35/7rd

K-Rev(row)   9:55     25step/11rd

Mandy           8:09     45/9rd

Marcos          7:37     95/9rd

Melissa         8:22     45/9rd

Richard         8:33     75/8rd

Robin            8:38     55/8rd

Ryan             7:23     95/9rd

Scott             7:28     95/7rd

Seth              7:33     95/7rd

Sixone           8:43     65/7rd

Sydney(row) 9:00     35step/9rd

Comp

Gritter        A/B/C/D

Clayton      155/235/1:35@205

Cliff             115/185/1:47@165/√

Carole         65/95,105,115,120/1:20@95/√

Melody        55/85,95,100,105/1:42@85/√

Todd           165/235,245,250,255/1:20@225/√

Mike K         140/225/5:00@205

Kat              85/105,115,125,135/1:04@105/√

Charlie        95,105/175/1:06@165/√

Hal              115/175,185/:52@140

Van             120/185,195,205,205/:58@175

Steven G     115/135,145,165,175/:45@145

9/1/2014 “Eleanor…Gone in 60 seconds”

Fitness

A. “Eleanor”

10 AMRAP

3 Power Cleans 135/85, 115/75, 95/65

3 Push Press

6 Bar Pushups

20 Flutterkicks

B. Immediately into “Gone in 60 Seconds”

60 seconds of Each:

Front Plank

Side Plank

Back Plank

Side Plank

C. rest 4 min then

10 AMRAP 

2 Deadlifts 185/125

200m Run w/ Slamball 40/30

Add 2 Deadlifts each round.

Gritter         I           II     III

Bryan 75     10+3            30@155/30

Burton 115   8                 20@165/30

Carew 95     6                  20@145/25

Carole  RX   9+21            20@125/25

Chad 95      10+6            30@135/25

Dara 35       12                42@35/10

Eleanor 65   11         √     30@105/30

Garret 95     13                30@145/30

Greg  RX      15                30@185/30

Hal RX         12+12        

Kathy 75      9+6             30@105/25

Kayla  RX     12+6            42@125/25

Melissa 75     8+3            30@105/30

Miranda 75   11+4           42@125/20

Mitchell 95    9+3            30@105/25

Richard 95    7+6            25@115/25

Scott  115    12+2           42@165/30

Steven G RX 12+2           42@185/30

Susan 1stWOD 4+5          20@35

Todd  135    11+3            30@185/40

Van  RX       11+12          42@185/40

Whitt RX      10+2            29@185/40

8/29/2014 SLAM BALLS for DAYS!!!

Fitness

A. Work up to/near 100% BW Hang Clean

B. 17 min AMRAP

5-10-15-20-25-30-35…

Slam Balls 40/30/25/20

then between each slamball set perform:

5 Hang CLeans @ 65%/50% BW

5 Bar Pushups (1 second top pause)

Competition

Makeup one this week

8/28/2014 BIGGER AMRAP

Fitness

30 AMRAP

800m Run Buy in

REST 3 Min, THEN:

200m Run

20 Airsquats

40 DU/120 Singles

20 Abmat Situps

20 Good Morning (Unweighted)

200m Row

Competition

Run 1 Mile

Rest 5 min

Row 2000m

Rest 5 min

30 AMRAP of:

20 Airsquats

20 UNBROKEN DU x 4 sets

20 GHD

20 Back Extensions

200m Run

8/27/2014 Big Chipper w/ Thrusters

Fitness

50 Step Ups 24/20

40 Toes To Bar

30 Burpees

20 HSPU (1 Abmat)/2 x Pushups

10 CTB Pullups

***5 Thrusters After Every Set… 115/75, 95/65***

Competition

A. High Hang Squat Clean. Above Knee Power Clean, 1.1 x 8 sets, Rest 2 min 

4 sets @ 165/105, 4 sets @ 185/125 – emphasis is speed, not weight

B. For Time: 

50 Box Jump Overs – 24/20” step down

40 Burpees

30ft hand Stand Walk

20 Thrusters – 115/75

30ft hand Stand Walk

40 Burpees

50 Box Jump Overs – 24” step down

8/25/2014 Bear Complex…KB/GOBLET/RUN

Fitness

A. Build up to a Hear 3 EVO Bear Complex

Clean, Front Squat, Push Press, Back Squat, Push Press

B. 30-20-10

KettleBell Sqings (Russian)

Goblet Squats (1/2 the reps)

400m Run

C. Work on Pullups or Ab work

Competition

A. Power Snatch, 1 rep every 20 sec for 7 minutes – all @ 80% 1 RM PS

B. Power Clean. Split Jerk, 1.3 – build to a tough set

C. AMRAP in 15 minutes

5 Power Cleans – 80% 1 RM PC

15 Kipping HSPU