7/23/2014 HangSquatClean…HC/WB/Run…FB WOD WARS

Fitness

A. Hang Squat CLeans 3reps x 4sets

Start 95/65 and go up

B. 5 rds for time

5 Hang Cleans

15 Wallballs

200m Run

FB WOD WARS

7min AMRAP

5 rds of

5 Hang Cleans 135/95

15 Wallballs 20/14

call time then

Max Muscle Ups in remaing time

7/22/2014 KB Windmills/Plate Work

Fitness

A.  KB Press + KB Windmill 5/arm x 4 sets, Start light and move up

https://www.youtube.com/watch?v=AOtN_MbKU94

B. Strict Knees to Elbows Max effort Unbroken x 5 sets

C. 10-1

Burpee to Plate Touch

Up and Overs 45/35, (Front press-Back press=1 rep)

Side to Side Plate Hops (On-off-on-off=1 rep)

Competiton

A1. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 1:30 min

A2. Weighted Ring Rows @ 30X0, 4-5 tough reps x 5 sets, 1:30 min

B1. Standing KB Press @ 30X0, AMRAP @ 53lb/arm x 5 sets, 1 min

B2. Strict Knees to Elbows, 12-15 reps x 5 sets, 1 min – goal is unbroken, no kip

C. AMRAP Unanchored Sit-ups in 1 min x 3 sets, 1 min

Fitness

Gritter

Steve S.   45   10:21

Aaron       45   11:23

David        45   11:27

Andre        45   11:33

Faulkner   45   13:04

Chad         45   13:35

Craig         45   13:43

Ryan          45   14:56

Jacob         45   16:05

Kelly OH     35   10:27

Jenny         35   12:05

John           35   12:34

Haley         35   13:03

Miranda L.  35   13:16

Kathy         35   13:44

Tyler          35   13:58

Jessica       35   14:10

Ewell          35   14:23

Bryan         35   14:37

Richard F.   35   15:40

Hollie          35   16:48

Melissa       35   17:59

Celeste       25   10:17

Millie           25   10:35

Sydney       25   11:27

Anne           25   11:39

Robin          25   12:19

Caroline      25   12:34

Kristy          25   12:35

Hannah       25   12:44

Katie           25   13:01

Phil             25   14:05

Comp

Gritter

Clayton

Brantley

Scott

Seth

Jason

Carole

Shawn

Mike K.

Nat

Hal

Buddy

Eleanor

Mandy

7/21/2014 Row Intervals…KB EMOM LADDER

Fitness

A. Rowing Intervals for highest Meters in 30sec

30 on/30 rest x 4 intervals.

B. EMOM Ladder

2-4-6-8-10-12-14…

Even min Kettlebell Swing American

ODD min Box Jumps

Competition

A. Push Jerk. Split Jerk, 1.1 x 6 sets, 1:00 min – 3 sets @ 70%, 3 sets @ 80%

B. Front Squat @ 40X1, 4 reps @ 75% RM x 6 sets, 2 min

C. DB Back Extensions @ 20X2, 8-10 reps x 5 sets, 1:00 min – Use GHD, DB under chin

D. Rowing, 1 min @ 90%/2 min @ 50% x 5 sets – use damper 10 for 90% effort, use damper 3 for 50% effort

Fitness

Gritter           A          B

Jacob            176      70  14

Bill                157       53  20+38

Steve S.        167      53  18+10

Ryan             154      53  18

Seth              165     53   16+14

Bryan             151    53    14+14

Steven           150    44    18+18

Ewell              137    44    18

Tyler               145    44    16+28

Josh               155    44    16+15

Craig              155    44    16

Eleanor          132    44    14+30

Joe A.             129    44    12+20

Jeff                 133   45plt  16  press/step

Lindsey          132    35/s  22+22

Henry             155    35/44 22+11

Richard F.       145    35/26  20+22

Bre                 122    35     20+20

Miranda L.      138    35/step  20+18

Jenny             135    35     20+13

Mitchell           144    35/20  20+10

Haley              129   35/s   20+10

Celeste           137   35     18+33

Hannah          125   35     18

Stuart             137   35     18-russian

Melissa           132   35     16+13

Kristy              139   35     16+8

Robin              138   35     16+7

Melody            130   35     14+8

Cameron         132   35     14

Joe F.              161   35     12+21

Giery               151   35/step   10’s

Sophie            111   26      18

Betsy              131   26      14

Kathy             127  20db pp/step  20+20

Comp

Gritter        A                B      C    D

Brantley     165/185  145  10  2rds

Clayton      185/210  235  10  2rds

Carole         95/105  100   8   2807m

Jason         165/190  230  10  3565m

Mike           205/225  225  10  3446m

Nat            145/165  165  10

Buddy        135/165

7/19/2014 “THE DROOLER” aka Mike K. Happy Birthday…40!!!

Mike K is 40!

WOD “THE DROOLER”

Buy In  1000m Row

Starting with Stacked Plates and Bar

3 rounds of

5 Snatches 95/65

5 Overhead Squats

5 Curtis P’s (Clean, Lunge Rt, Lunge Lt, Push Press)

then 800m Run

 3 rounds of

5 Deadllift 135/85

5 Floor Presses

5 Floor Wipers (they are ALWAYS a 2 Count)

then 400m Run

15 DHP 165/105

DHP-3 Deadlift, 2 Hang Clean, 1 Push Press, 2 HC, 3 DL

The entire evolution is done without dropping bar or you must start that certain evo over!!!

then run 800m 

Cash Out….“Grace”

30 Clean and Jerks 135/95

7/18/2014 1000m ROW-50’s

Fitness

1000m Row Buy In

50 Walking Lunges

5 Burpees

50 Air Squats (Perfect form and depth)

5 Burpees

50 Abmat Medball Situps 30/20/14

5 Burpees

50 Medball Russian Twist (2ct)

5 Burpees

400m Medball Carry

10 Wallballs Cash Out…50 Wallballs if you are UP FOR IT!!!

Gritter            #    Time    50WB

Kathy             20   17:57

Robin             20   20:49

Jake               30   21:52   √

Carole            20   22:59   √

Clayton          30   23:03   √

Brantley         30   25:15   √

Steven G.      20   15:02

Scott             20   15:08

Bryan            20   16:33

Faulkner        20   17:00

Seth               20   17:57

Marcos           20   18:19

Laura             14   19:00

Jenny             14   19:13   √

Mandy            14   19:31

Miranda L.      14   19:50

Craig              20   19:51

David              20   19:53

Ryan               20   20:22

Brittany           14   20:25

Steven B.        20   20:25

Buddy             20   20:46

Caroline          14   21:02   √

Daniel              20   21:37

Miranda C.      10   23:38

Jeff                  20   24:52

7/17/2014 Skinny Grace EMOM/WOD/Sprint

Fitness

A. Skinny Grace EMOM @95/65

1 Clean and Jerk every :15 sec, at the 5:00 mark do last 10 UNBROKEN

B. 10-8-6-4-2-(X-Grit go back UP)

Pullups

Push Press 135/95

Front Squats

C. 800m Sprint

Competition

A1. Fat Bar Press @ 20X0, 3-4 reps x 6 sets, 1:30 min

A2. Legless Rope Climb to 15ft, 1 rep x 6 sets, 1:30 min – wear vest to make harder, but no failing

B1. Strict HSPU, AMRAP in 30 sec x 6 sets, 1 min

B2. Chest to bar cluster, 5.5.5 x 6 sets, 1 min

C. Pendlay Rows @ 22X0, 8-10 reps x 5 sets, 1 min – 1st set should be lite, which will make the last set near failure

Fitness

Gritter                   WOD    800m

Todd   RX                4:55   3:08

Jacob  RX/BkSq       6:30   5:15

Hal    RX                  6:42   2:41

Shawn  RX              8:12   2:57

Steven G.    RX        8:48   2:45

Faulkner  RX/BkSq 10:19   3:41

Anne    RX             10:54   5:36

Marcos  RX            11:08   3:46

David  RX              11:20   4:49

Sydney 55/jump/air  4:40  —

Ryan    95              5:43   3:45

Eleanor  65/Blu      5:59   3:52

Jessica 65/GrnRd   6:29   3:35

Bre      65               6:30   3:27

Craig    95              6:34   3:48

Bill    95/Blu            6:38   3:03

Jenny  65/Grn         6:46   3:53

Ewell  75/Grn          7:02   3:12

Laura  65/RdGrn     7:02   4:07

Haley 65/BluRd       7:26   4:06

Kathy 65/BluRd       7:27   4:09

Miranda L. 65/RdGrn 7:52  4:08

Mitchell 65/Grn/Air   8:20   3:50

Melissa  65/Grn       8:37   4:18

Tyler   95/Grn          8:41   4:42

Mandy   65/Blu        8:55   4:05

Scott   115               8:59   3:08

Jeff     95/Grn           9:05    —

Phil 75/jump/BkSq   9:15     —

Millie   65/Blu           9:20   3:47

Richard F.  75/Blue  9:41   5:46

Rod      95              10:50   6:41

Bryan    95             11:06   3:32

Comp

Gritter

Clayton  170

Jake  140

Van  120

Brantley  135

Charlie  120

Carole  80

Tod  140

Mike K.  170

7/16/2014 Backsquats/KB-PushupEMOM

Fitness

A. Backsquats 4 reps x 6 sets 50% 1 RM and go up

B. EMOM Ladder

1 Kettlebell Swing 70/53/44/35 Pick # you can go AMERICAN

1 Pushup (Hr-perfect plank)

**Add 1 rep to each every min**

Competiton

A. Squat Snatch, build to a tough double – 5 sec reset b/t reps

B. Back Squat @ 20X1, 4 reps @ 75% RM x 6 sets, 3 min

C. GH Raises @ 50X0, 5-6 tough reps x 6 sets, 2 min – make them tough, adjust hand position, add load, etc.

D. Airdyne, 5 min @ 90% x 2, 5 min walk/rest – Go hard and steady

7/15/2014 10 min AMRAP rest 5 min 10 min AMRAP

Fitness/Comp

10 Min AMRAP

250m Row

15 Wallballs

20 Abmat/10 GHD

25 DU/75 Singles

rest 5 Min

10 Min AMRAP

200m Run

10 Thrusters 75/65/55/45/35…Pink a weight you can go 10 unbroken

10 Toes to Bar

25 DU/75 Singles

7/14/2014 WOD WARS…Power Clean/Burpees

Fitness

A. FB WOD WARS

15-12-9

Squat Cleans 70% Body Weight/50% BW

Bar Facing Burpees

B. Backsquats

4×4 at 75% 1 RM

C. 2 rounds of

10 DB Tricep Ext + 10 DB strict press Rt

10 DB Tricep Ext + 10 DB strict press Lt

Competition

A. Power Clean, work to a tough single

B. Back Squat @ 20X1, 4 reps @ 75% RM x 4 sets, 3 min

C. Romanian Deadlift @ 20X0, 10-8-6-4, 30sec

D. Burpees to 6″ OH, 10 reps per min x 7 mins

Fitness

Gritter

Bre               75#   6:58

Todd           140#   7:03

Scott           120#   9:12

Bill               125#   9:15

Whitt           135#   9:30

Seth            124#   9:35

Mike K.        150#   9:54

Anne             90#  10:20

Bryan          105#  11:02

Kelly OH      105#  11:39

Robin           105#  12:15

Carole         110#  15:18

Aaron          135#  15:19

Celeste         65#   7:59

Mandy           55#   8:12

Laura            65#   9:13

Jenny           75#    9:13

Daniel          75#    9:27

Hollie           65#    9:30

Millie            95#    9:46

David          115#  10:03

Brittany       35#    10:08

Miranda L.    75#   10:14

Melissa         75#   10:19

Marcos        100#  10:20

Steven S.    115#  11:24

Miranda C.   50#   12:18

Ewell           95#    12:53

Faulkner     115#  13:05

Steven B.     95#   13:25

Jacob          115#  14:08

Couch          95#   14:10

Sixone         85#   14:17

Couch         115#  14:39

Jeff               95#   15:38

Betsy           45#    22:09

Todd Jr.        22#    5:15

Sydney         35#    6:20

Hannah M     35#    8:46

Joe F             75#   12:25

Krista            40#   14:02

CBT  15#/AB/Run    10+1

Comp

Gritter

Clayton       265(10)   275    185    √

Brantley      235          275    185    √

Jake            255(20)    275    185    DNF

Van             210           220    185    10rds

Carole         130           115    115    √

Steven G.    185           180

Charlie         195           250

Shawn         185           205    185

Hal               195           185    185 

Nat               200           215    235

Todd             255           295    245

BM                195           205    185    DNF

7/11/2014 “The HBIC”

Happy Birthday Anne!!!  You ROCK!

“The HBIC”

5 rounds of

4 CTB Pullups

5 Airsquats

REST 1 MIN

5 rounds of

4 Bar Pushups

3 Hang Cleans

2 Front Squats

1 Thruster

REST 1 MIN

REPEAT Pullup-Airsquats

REST 1 MIN

REPEAT Barbell WOD

CORE

HOLLOW ROCK from COMP

Competition

A1. CGBP @ 22X1, 4-4-2-2-2, 1:30 min

A2. Weighted Ring Rows @ 22X0, 4-6 tough reps x 5 sets, 1:30 min 

B1. Push Press @ 30X0, 4-6 reps x 5 sets, 1:30 min – fast off rack, control eccentric

B2. Toes to Bar, 12 reps x 5 sets, 1 min

C. Hollow Rocks, 10 sec movement x 10 sets, 20 sec rest

Fitness

Gritter

Coby         135   12:09

Cooper      105   13:02

Bobby        150   13:34

Kelly OH     95    14:14

Aaron        115   14:19

Seth          115   14:30

Steve S.    115    14:35

Clayton     150    14:44

Bre             65     15:05

Faulkner    115    15:28

Laura         85     16:28

Kara           85     16:30

Ewell          95     16:45

Robin         95      17:18

HBIC          85      17:20

Bryan        95       18:46

Carole       105     20:50

Eleanor       75     14:22

Marcos      105     14:28

David         115     15:12

Jenny          85      15:35

Haley          65      16:10

Kathy          55      16:22

Caroline      55       17:00

Jeff              95      18:03

Josh            95       18:30

Tyler            95       19:20

Sydney        45       17:07

Krista          45       20:17

John(1st WOD) 5#  19:09

Comp

Gritter

Van

Jake

Charlie

Hal

Steven G.

Mike K.

Buddy