The One and ONLY Island Box!
The One and ONLY Island Box!
W/U 100 Jumprope, 20,10,5 of 12″ wall jump touches, KB swings, Dumpster run
Skill Deadlift
WOD 6 Rounds for time of
10 OHW Lunges 40/25/10db
6 Box Jumps 30″/24″
3 Deadlift 225#/185#/120#
Josh—–Rx+50db——–11:05
Sarge—-Rx————–10:08
Steve—-40/24″-20″/185–9:51
Brandon–35/30/185——-12:15
Wesley—40/30/185——8:51
Charlie—-30/30/185——13:15
Mike——35/20(step)120–10:29
Vicky—–20/12/120——-10:29
Brooke—-15/12/50——–10:20
Judy——10/12/50——–13:11
What a group this moning!! It was so nice and cool out, fall is coming!
W/U 1 minute of Overhead Slosh Pipe then 3 rounds of
10 Knees to Elbows
15 Pushups (handlift)
30 Jumprope
PVC Progrssion
Skill Sumo Deadlift Highpull
WOD 4 rounds for time of
10 DB Snatch Right Arm 40/25/10
10 DB Snatch Left Arm
25 Jumping Pullups
Dumpster Run (200yards)
Sarge———Rx——13:00
Stink-A——-40/35–13:25
Brian K——–35—–13:19
Wesley——–25—–12:28
“Dirty” Don—15——13:19
Sally”Filet”Mignone-10-14:00
Derrick——15/10—-12:00—2 rounds+Pukie
Mike”StickMan”-10—-21:00–Double Pukie!!!
Great Class with visitors and newbies. Thanks Sally and Don for coming. Thanks Derrick for giving it your all, and special thanks to “Stickman” Mike for not Puking in the BOX!!!
W/U 3 rounds of 10 Airsquats, 10 Abmat, 30 Jumprope, PVC, Stretch
WOD “The Bear Complex”
5 rounds of 7 Evolutions
1 Evolution is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Once you begin an Evolution the bar cannot rest on the ground or 3 Burpee Penalty. Increase weight after each successful round. No time component, just get it done!
Team and weight finished with:
Josh and Shaun———-125lb
Brandon and Steve——105lb
Charlie and Mike———-80lb
Vicky———————–50lb
Huge work by everyone!
Yea……love for the BEAR!
W/U PVC Progressions, 30 Jumping Jacks, 20 Ring rows, 40 Mountain Climbers, Stretch
Skill 20 Handstand Pushups
WOD 3 rounds for time
Double Dumpster Run (200yards)
20 Air Squats
20 Abmat V-situps
10 Box Jumps 24″
Todd——8:34
Shawn—-8:38
Wesley—8:58
Brandon–10:28
Brian K—-10:34
Steve—–10:53
Vicky——13:55
The Box is shaping up! Thanks Shawn for pushing me! 2 Great classes this morning!
W/U 16 Horizontal Jumping Burpees, Jumprope, 2 minutes of 30 sec wall squat holds, 2 minutes of bottom squat hold, stretch
Skill Max Press 1x1x1x1x1x1x1
WOD “Deadpress”
10 rounds of
15 Deadlift 135/80
15 Pushups (handlift)
Time cap of 18 minutes
Shawn—–Rx—-16:39
Jersey—–Rx—-8 rounds
Andrew—-Rx—-7 rounds +6PU
Brandon—Rx—-7 rounds +5DL
Steve——Rx—-3 rounds, tons of pushups!!!!
Wesley—-80lbs–14:35
Mike——–80lbs–5 rounds
Sarah——50lbs–5 rounds
Big workout this morning, especially after “FRAN” yesturday! Time to get a mop bucket!
W/U stretch, jog
TEAM WOD……
100 yard Sled Drag(70lb)
50yard Swim
200 KBs Swings(50lb)
100 yard Sled Drag
50yard Swim
200 Burpees
Sled Drag
50yard Swim…Time!
As a team of 4…..start with a 100yard sled drag for each member, once complete then 50yard team swim. As the last member of the team comes out of water complete 200 KB swimgs, one person works at a time. Once Kb Swings are complete each member does sled drag again, then team swim. Upon completing team swim complete 200 Burpees. End with another sled drag for each person and a team swim!
Team 1
Josh
Shawn
Brandon
CJ—-Charleston Firefighter
Team 2
Todd
Jersey
Steve
Tim—-from Atlanta
Team 2 came in first with a time of 28:15. Team 1 was right on our tail with 28:50.
Great day at the Beach! So fun….Burpees in the surf rock! I know we turned some heads and showed some people how CrossFit Grit plays at the beach.
W/U 50 Jumprope, 20 airsquats, PVC, 30secs Overhead Sloshpipe
Skill Power Clean 5x5x5x5
WOD 4 rounds for time of
15 DB Push Press 50/25
15 Handlift Pushups
5 Pullups
Josh——Rx—–7:33
Shawn–120bar—8:30
Andrew—80bar–8:15
Brandon—45/35–11:10
Steve—–50/35–12:50
Tim——-45/35—13:08
Mike——25——6:00 3 rnds+
T——–20——-8:30 3 rnds+
Sweet morning…tons of sweat, I need a mop for the Box now! Everyone stayed as heavy as possible the whole time!
W/U 50 Jumprope, 25 Jumping Jacks, 20 Slow down-jump up air squats, Stretch
Skill Rope Climb Progression
WOD “TRANNY”
5 rounds for time of
10 Kettlebell Swings 50/25
15 V-situps
20 Airsquats
“Catch that Tranny” Sprint
6:15am Class
Shawn—Rx—–8:40
Brant—-Rx—–8:51
Wesley–Rx—–9:30
Jersey—Rx—–9:57
Steve—-Rx—–10:30
Conner–Rx—–12:04
Brandon-45#—9:57
Tim——-40#—11:04
Nicole—-10#—12:08
Mike——15#—6:53–3rounds
9:30am Class…Yea thats right people…the first 9:30am class!!!
Todd—-Rx—–7:40
Trey—-Rx——9:59
What a great morning, not only a full 6:15am class with a drop-in…Tim from Atlanta, but a 9:30am class with another drop-in…Trey from CrossFit “The Garage” in Atlanta. Thank guys and girls for helping me break in the “TRANNY”.
Spent the rest of the day painting the baseboards and pullup station “Cannonball” Black….It look sweet. Thanks Shawn for helping with that.
W/U 100 Jumprope, 30 Abmat situps, 1min Plank hold, Stretch
Skill/Strength Deadlift 10,8,6,4,2 Start medium and add weight after each
Josh——-275
Andrew—170
Brandon–170
Steve—–155
Vicky——100
Travis—–100
WOD 5 rounds for time of
25 Jumping Pullups
10 1 Arm Snatches (each arm)
Andrew—–50/30—–10:59
Josh———50———11:07
Steve——-35———-11:38
Brandon—-35/30——12:11
Vicky——–20———-13:03
Travis——30/15——-14:40
Great Work!! Everyone pushed really hard. Josh, huge weight. Sterve, you rock. Travis, you pushed through the pain. Andrew, way to try and stick it our with 50’s as long as possible. Brandon, you are coming on strong. Vicky, steady work non stop!!
Skill Hand stand Pushups
WOD 3 rounds for time
10 Box Jumps 24/20
15 Knees to Elbows
10 DB Thrusters 50/25
Dumpster Run
Wesley—–30lb—8:30
Andrew—–40lb–8:56
Brandon—-25lb–10:04
Josh———50lb–10:15
Vicky——–15lb—10:26
Sarah——-15lb—10:39
Shawn——50lb—10:46
Steve——-35lb—11:01—Sub 20 Abmat Situps for Run
Great jobs ladies and gentlemen. The Box is gonna Rock!
