8/14/2013 “Backsquat, Skinny Grace, Backsquat, Run”

WOD I  95#/65# 25 BACKSQUATS 30 CLEAN & JERKS 25 BACKSQUATS REST ~5MIN WOD II 4 X 200M SPRINTS REST 1MIN BETWEEN RUNS RESULTS Gritter             WOD I               WOD II Mike K. RX           3:37                 5:55 Seth    RX            6:32                 5:56 Clayton RX          6:08                 6:18 Nicole RX             6:32                 6:04 Brantly RX           6:10                  6:12 Jake RX               4:12                5:36 Kat RX                 5:59                 5:51 Burton RX           10:39                7:46 Jessica RX           8:00                  6:25 Carole RX            7:27                  6:48 Marcos RX           6:36                  6:01 Rachel RX            6:16                 5:48 Shawn RX            4:51                 5:29 Cole RX               25/30-              5:30 Giery RX              6:03                  6:19 Steven G. RX       7:17                 5:43 Kristy RX             9:14                  6:31 Alix RX                 6:22                 6:35 Hannah RX          9:13                 6:38/6:48 Nat RX                 6:29                 5:47 Van RX                 4:34                 5:41 Hal RX                  4:38                 5:25 Kelly OH RX          5:30                 6:09 Steve S. RX           7:54                6:04 Jacob RX                5:33               6:02 Todd RX                 3:33 Cameron RX          10:26              7:28 John push/35         4:00               6:06 Jane 50#cj/55#bs  8:20               7:03 Alexia 55#              8:19               6:39 Eleanor 35#           8:10               6:29 Carew 75#            11:03              8:34 Ewell 75#               6:40               5:57 Bryan 75#              6:39               5:58 Chase 75#             7:56               5:54

8/13/2013 “Cindy Runs”

WOD “Cindy Runs”

5 rounds of

5 Pullups

10 Pushups (HR)

15 Airsquats

800m RUN

3 Rounds of…

400m Run

2 Rounds of…

200m Run…TIME!

Results

Gritter     RX/banded     Time

Scott       RX                  16:18

Rebecca  RX                  18:35

Seth        RX                  19:57

Jake        RX                  22:07

Clayton   RX                  23:08

Lane       RX                  28:53

Craig       RX                 24:26

Marcos    RX                 23:57

Shelby     RX                32:13

Charlie     RX               14:36

Hal           RX               14:17

Giery        RX               G.F.Y.

Steven     RX              16:36

M.F. Jones RX             16:08

Tripp        RX               29:09

Van          RX               15:01

Steve S.   RX               20:26

Bryan       RX               21:57

Bre           RX              19:31

Jacob        RX              23:28

Joe F.        RX              17:44

Haley        blue/red     21:18

Kathy        blue           21:50

Nicole green/red/row  22:52

Rusty       blue/red     26:42

Jane        green          21:50

Jeff          blue            33:33

Emory    green/red     25:13

Royer     blue/red       22:05

Alexa     green            25:17

Jessica K.  green/red   25:06

Carole     blue             30:21

Bryce      green           24:33

K-Rev     blue              27:40

Ewell     green            21:07

Erin       green/blue    17:59

Alix        green            27:03

Celeste   jump           15:45

Hannah  red/blue       23:43

Phil         jump            23:22

Sixone   green/blue   31:33

Christina  green        25:37

Robbie     green         26:23

Ellen(1stWOD) green  21:52

Andrea     blue           21:46

Buddy     green          35:03

Mandy     blue            22:18

8/12/2013. “Jake”

We are sending off our friend Jake, school is calling him.  He will be missed.

He has gotten really strong, now time to go get smarter!

WOD.   “JAKE”

10-9-8-7-6-5-4-3-2-1 Deadlifts 315/185

25 Double Unders/75 Singles

25 Flutterkicks (BIG 2Dr)

315#/185#; 225#/145#; 185#/105#; 135#/85#

Results

Gritter

Kayla       145#      14:27

Taylor       65#/s    15:00

John         55#/s    13:30

Kathy      105#/s   14:20

Haley       105#/s   14:25

Carole      105#/s   15:50

Jake         315#       19:34

Scott        185#/s    18:45

Clayton     225#      22:02

Rusty        225#/s   24:30

Brantley    255#/s   22:20

Rebecca    105#     12:27

Jane          85#/s    16:29

Anne          145#     22:46

Sarah        105#      20:02

Jessica K.   105#     19:52

David         315#     34:28

Lane         185#/s   19:19

Marcos      225#/s   18:15

Robin        145#/s   16:31

Josh Y.      135#/s   24:00

Bryce        105#/s   16:58

K-Rev        105#     23:20

Todd         315#     14:26

Rachel       145#    17:07

Hollie         85#/s    24:29

Mike K.      315#     15:51

Hal            225#     11:23

Bre           105#/s   12:35

Kristy        105#      12:54

Steven      185#      17:58

Craig         185#       21:52

Erin           185#/s    22:02

Shelby      105#       16:32

Nat           315#       20:25

Giery        225#       18:44

Buddy      225#/s    27:10

Mandy     105#/s    17:02

Bryan      185#/s     22:38

Jacob       315#       32:20

Hannah   105#/s    15:08

Kelly OH   145#       13:30

Tripp        225#/s    23:23

Chuck      225#/s    23:37

Van         225#(10@315#)    15:46

Miranda L.    125#/s     14:22

Cameron      125#/s     15:11

Joe F.      225#       14:30

Robbie    135#/s    20:05

Christina   85#/s    19:00

Amber      145#/s   17:14

Sixone      145#/s   19:55

8/9/2013 1 Rep Max Thruster or Make Up Day

WOD 1 Rep Max Thruster

Bar starts from the ground, It can be Power Cleaned or Squat Cleaned.

Hip Crease below Knee and then 1 Fluid motion to the top.

NO Rebending of the knees or moving of the feet.

Make-up Day

Make up a WOD you missed from THIS WEEK ONLY!!!

Results

Gritter     1RM

Nicole      105

Scott       135

Seth        175

Rusty       155

Butler       175

Burton      190

Cole          205

Laurie       100

Ish            175

Charlie      205

Robin        125

Mike K       230

Robbie       140

Anne         100

Todd          245

Alix            105

Shawn       175

Buddy        195

Shelby        100

Kelly OH     125

Bryan         140

Steven G    140

Kat             120

8/8/2013 KB Playtime

WOD 15 min AMRAP

1 KB Sing (American)

1 KB Goblet Squat

1 KB Sumo Deadlift

10 Double Unders/30 Singles

Pick Your Poison…70/53/44/35…Must be able to go AMERICAN with the weight!!!

**Add 1 KB rep each round**

Double Unders don’t count in score  Ex: 8 + 15 is finished rd 8 and then 9 KB Swings and 6 Goblet Squats.

Results 

Gritter          Rounds

Hal 70          10+33

Van 70         10+11

Scott 70s      8+5

Jacob 70       9

Seth 70        8+1

Burton 70s   8+11

Butler 70      8+12

Marcos 70     8

Mike K 12     12+2

Shawn 70     10

Ish 70           8+18

Rusty 53       8

Craig 53        10+2

Steven G 53 10+2

Bryan 53s     10+1

Chuck 53s     8+11

Steve 53s     10+10

Joe F 53        8

Alix 44s         9+29

Hannah 44s   9+10

Robbie 44s      8+20

Amber 44       10+11

Nicole 44s      9+19

Kat 44            11+9

Jessica K 44   9+15

Carole 44s      9+18

Bryce 44s       9+4

Todd P 44s      9+22

Anne 44          9

Richard 44      8+19

Katie 35s        11

Haley 35s       9+14

Royer 35s       10+10

Alexa 35s        9+10 

Sarah 35        10+3

Katie W 35      9

Eleanor 35      10

Laurie K 35s    10+1

Kristy 35         11+13

Erin 35s          11+12

Shelby 35       9+23

8/7/2013 800m RUN…rest…2000m Row

Short but Sweet today.  We ALL NEED THIS!!!

800m Run for the Board

rest 5-10min

2000m Row for the Board

Bears ONLY eat the ones they can CATCH!

Results

Gritter      Run     Row

Nat          2:57    7:21.4

Jake         2:58   7:24.4

Seth        2:58    8:04.5

Kat          3:08    9:39.5

Haley       3:22   9:38.5

Jacob       4:18    7:44.0

Nicole                  8:35.5

Hannah    4:19   9:33.7

Emmy      3:35   8:51.8

Lane        3:30    8:37.4

Butler      3:21    8:23.8

Burton     4:13

Carole      4:13    8:56.2

Marcos     3:25    8:06.0

Buddy      4:41    8:37.5

Anne       4:00    9:06.3

Jessica     3:30    9:23.8

Charlie     2:39   7:42.8

Ish          2:58    9:31.8

Sarah      3:20    10:01.9

Chase      3:10    9:56.6

Celeste    3:49    8:48.8

Hal          2:35    7:20.4

Craig       3:11    8:05.1

Steven    2:39    7:38.8

Van         2:38    7:36.8

Bryan      3:13    7:46.5

Cameron  4:47   8:56.9

Elanor      4:04   9:33.3

Micheal D 3:57   8:41.8

Christina   4:42  10:06

Robby       4:48   8:55.7

8/6/2013 3 RM Strict Press…then WOD

Strength

3 Rep Max Strict Press

WOD

10 Min Amrap Ladder

1 Push Press

15 Abmat Situps

Add 1 Rep to Push Press each round.

Score is completed Push Presses/Round

Results

Gritter     3RM    Rds

Clayton   165     8

Jacob      155     8 

Rusty      125     6

Seth       105     10

Scott       100     9

Nicole      75       9

Hannah   65       10

Haley      65       9

Kathy      65       10

Carole     95       8+1

Katie       65       9

Lane       110     8

Marcos    145     7

Jeff B      135     7

David      155    7+6

K-Rev      65      10+6

Bryce       70      9+8

Jen A       50      8+4

Mike K     180    8

Todd        155    10

Robin       80      10

Jessica K  65      9

Anne        70     10

Hollie        55      8

Emmy      60      9

Katie W    60      10+5

Charlie     140     10

Nat          105     10+8

Shawn     125     11

Chuck      135     8

Cole         135     9

Shelby      75      8+3

Kristy       65       11

Phil          85       5+1

Buddy      155     7+3

Van          125     10+9

Steve S    105     9

Tripp         130    8+2

Bryan        70      11+4

Craig         105     8+4

Robbie       125     8+95

Steven      110     8+8

Jessica S    75       8

Miranda L   65      9+7

Cameron    60      9+5

Christina    50      9+1

Courtney    50     9+3

8/5/2013 Curtis P’s!!!!

Pre-WOD Skill

10-8-6-4-2

Overhead Squats 45/35 add 10/5 each round

WOD

5-4-3-2-1

Curtis P’s 115/75 (X155/105)

10 Bar Pushups

15 Over Bar Hops

200m Run

CORE

100 Medball Sidetaps

Playtime

Prowler Pushes

Results

Gritter       Time

Mike K X    14:43

Hal RX       11:20

Kelly O RX 12:28

Clayton RX 13:32

Seth RX     12:58

Craig RX    14:20

Carole RX  16:48

Shawn RX  9:51

Jake RX      10:46

Jeff RX       21:18

Charlie RX  9:37

Sarah RX   15:41

Robin RX    15:59

Anne RX    16:43

Nat RX       11:51

Kristy RX    14:28

Joe F RX     11:58

Jacob RX    16:53

Van RX      10:05

Tripp RX     19:43

Amber RX  12:02

Steven 95  12:21

Shelby 65   15:04

Emmy 65   15:30 

Miranda 65 15:42

Euell 95     16:25

Joe L 85     15:29

Celeste 55  13:06

Jessica S 65 19:05

Andre 95    12:36

Hannah 65  17:24

Bryan 75     12:30

Cameron 55 16:13

Don 95        12:53

Nancy 45     15:04

Robbie 85     18:28

Scott R 85    13:11

Rusty 95      21:16

Nicole 65      17:16

Kathy 65      14:28

Katie 65       14:05

Jessica K 65  14:20

Royer 65      14:30

Sandy 55      14:34

Bryce 65       16:10

Alexa 65       17:25

Josh Y 75      19:24

K-Rev 65       19:54

K-Ru 75         23:22

8/2/2013 Happy Birthday Rachel “Shel-Nutts”

Happy Birthday Rachel Shellnutt

WOD  “Shel-Nutts”

Buy In 30 Wall Balls 20/14

3 rounds of

400m Run

20 KB Swings (American) 53/35

20 KB Side Lifts 53/35 (Each Side)

20 Flutterkicks (4ct KB Pressed)

20 KB Hip Circles (Both Directions)

Cash Out 30 Wall Balls

Results 

Gritter             Time

Brantley RX     23:55

Jessica RX        22:16

Hannah RX      24:22

Jacob RX          26:47

Scott RX          23:06

Erin RX            19:34

Greg RX           19:15

Katie RX           22:34

Sarah RX         21:00

Burton RX        29:40

Butler RX         26:51

Lane RX           27:18

Jake K RX        16:07

Shawn RX       18:39

Jake RX SRCF  19:32

Julie RX SRCF  23:32

Rachel RX        21:35

Jess H RX         22:17

Robin RX          25:25

Kristy RX          22:59

Kelly OH RX      18:02

Van RX            18:49

Giery RX           22:59

 Hal RX             17:06

Couch RX         24:02

Celeste 35        19:10

Steven 44        21:15

Chuck              22:48

John 26           18:04

Rusty 44          30:00

Laura E 26       30:24

Debbie 26         29:28

Jane 26            21:24

Jere 26             29:25

Taylor 35          20:05

Hollie 26           30:20

Josh Y 35          26:17

Natalie              27:00 

8/1/2013 Death by Backsquats…”Mini Annie”

WOD 1

1-2-3-4-5-6-7-8…and ON!

Backsquats (FULL DEPTH)

Pick a weight.  Do 1 rep, rest, do 2, rest do 3, rest…and on until failure.

These are smooth constant tempo squats and there cannot stop more than 1 SECOND.

Knees out and Strong.

Level I  225/155

Level II  185/125

Level III  135/95

Level IV   95/65

WOD 2 “Mini Annie”

10-20-30

Abmat Situps

Double Unders/3x Singles

Results

Gritter           Rounds

Scott III        8

Rusty III       10

Jacob I          10

Clayton I       10

Hannah III    10

Kat II              7

Brantley II      9

John                9

Jane IV           11

Giery               8

Nat II              8

Burton III      10

Carole III        8

Mike K I           12

Todd I              15

Jessica K III    11

Rachel S II      13

Hollie IV           8

Sarah III         9

Celeste III      14

Robin II           8

Tripp III          16

Bryan II          9

Chuck II         12

Kelly OH II     10

Cameron 75   11

Nancy IV         9

Robbie II        10

Christina 26    8