5/7/2013 “Helen….rest…OHS”

WOD   “Helen”

3 Rounds of

400m Run

21 Kettlebell Swings 53/35

12 Pullups

rest…then

Strength

5x5x3x3x1x1 Overhead Squats…Get heavy.

Results

Gritter                                      OHS

Marcos RX 14:15
Charlie RX 8:52
Buddy RX 14:52
George RX 11:47
Bryan RX 14:29
Cliff RX 13:31
Jacob RX 11:57
Joe F RX 10:23
David RX 14:20
Lane RX 14:36
Carole RX 16:14
Robin RX 12:57                        115
Jean M RX 11:11
Sarah RX 14:09                        105
Van RX 9:02                             205
Craig RX 14:36              
Bobby RX 16:42
Hal RX 9:18
Cole RX 8:49
Katie RX 14:47
Anne RX 12:54
Kathy RX 14:50
Haley  12:30
Millie 12:09
Brantley 14:50
Sean 13:01
Jane 14:06
Mandy 16:51
Jeff (green) 14:30
Bryce (15/green) 13:11
Chase (blue) 14:50
Richard (53/blue) 16:43
Jason P (53/blue) 16:16
Gordon (53/blue) 16:46
Hannah M (35/blue) 13:18
K-Rev (35/blue) 11:38
Emmy (35/blue) 15:22            111
SixOne (35/blue) 12:49
Ava (26/blue) 17:33
Phil (35/jump) 15:48
Krista (26/jump) 13:52
Rachel (26/orange) 14:08
Steppy (35/green/blue) 15:21
Cameron (35/row/green/blue) 14:07

5/6/2013 “NO MUSIC AMRAP”

WOD  15 Min Amrap

10 Sumo Deadlift High Pulls  70/53/44/35

10 Pushups (hr)

20 Abmat Situps

X-GRIT (ONLY)

5 Ground to Shulder 100/50 (Alt Shoulder)

5 GHD

5 HSPU (1pad)

10 Back Extensions

5/2/2013 Goblet Squat EMOM

WOD EMOM

10 DU/30 Singles

1 Goblet Squat 70/53/44/35

1 Sumo Deadlift

Add a Rep each Round.

Once you fail at the required work in the allotted time go back down the ladder from the last completed round.

Example: Failed on 10’s, completed 9’s, go back down starting with 8’s.

Strength 

5×5 Strict Press

1/2 Body Weight and up

5/1/2013 “Hal”

WOD  “Hal” Birthday

25 min Time Cap for ENTIRE WORKOUT

800m Run

36 Box Over Burpees 24/20

800m Run

36 Toes To Bar

800m Run

TIME!!!

If you finish before 20 min rest until the 20 mark then,

 Strength WOD  “Randy?”

From 20-25min Start

As many Snatches @ 75/55 as Possible in 5 min (or 75)

4/30/2013 “Jackie”…or…DB Strength

Burner WOD

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pullups

Strenght WOD

5 Rounds

10 DB Press 50/35

5 Pushups (on DB)

10 DB Hang Clean

5 Goblet Squats (1 DB)

4/29/2013 1 RM Squat Clean

WOD

1 Rep Max Squat Clean

3x3x1x1x1x1x1x1

Post WOD Burner (not for time)

5 rounds of

25 DU/50 Singles

20 Abmat

15 Mountain Climbers

10 Pushups

X-GRIT

25 DU

10 GHD

10 Back Extensions

5 HSPU (1 Pad)

4/26/2013 “YES….The Air Force WOD”

“The Air Force WOD”

You MUST Start with 4 Burpees then
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS.
20 Front Squats
Every minute on the minute stop and do 4 burpees then return to work

4/25/2013 “It’s a Leg Day, but get SWOLE”

WOD

50-40-30-20-10 Airsquats

25-20-15-10-5 Barbell Curls 45/35 (Big Dogs go 65)

200 m Sprint after each set (5 Sprints total)

Yes BARBELL CURLS…Why not, it’s FUN.  All the way down and all the way UP!

Make sure you stare at each bicep EQUALLY…we don’t want uneven BICEPS!

4/24/2013 “Deficit Deadlifts/Ring Pushups”

WOD 7 R4T

10 Deficit Deadlifts on 45#Plate 135/85 (X-155/105)

10 Ring Pushups (chest to hands)

***If you DO NOT have Great Deadlifts or Pushups DO Regular Deadlifts and Pushups with feet on Plate”

POST WOD

Spend 5-10 Min getting MOST UNBROKEN Double Unders Possible.

4/23/2013 Melody’s Birthday WOD

Melody’s B-Day WOD

1 Mile Run—BUY IN

29 Power Clean 135/95

29 Toes Thru Rings

29 Abmat Medball Situps

29 Medball Sidetaps (2ct with FEET UP)

1 Mile Run—CASH OUT

Results

Seth RX 27:18

Cole RX 24:22

Melody RX 28:32

David RX 29:52

Marcus RX 30:36

Carole RX 32:38

Anne RX 33:25

Lane RX 32:20

Van RX 22:26

Shawn RX 23:09

Hal RX 23:55

Taylor RX 33:11

Bobby RX 34:30

Joe F RX 24:24

Kelly O RX 26:24

Cliff RX 29:36

Jacob RX 30:35

Jean M RX 29:21

SixOne RX 32:59