The One and ONLY Island Box!
The One and ONLY Island Box!
It’s a Deadlift Day!
5 rounds for time of
3 Deadlift 225/95
6 Over the Bar Burpees
200m Run
Wesley Rx 6:32
Holly Rx 7:25
Steve Rx 7:27
Anne Rx 11:09
Emily R.Rx 9:10
Alyssa Rx 10:40
Vicki Rx 11:22
Joe 185# 9:00
Wilks 165# 6:04
Blane 155# 5:42
Jason 155# 7:40
Chris 155# 8:50
Xenia 80# 12:00 (4 rounds)
Roxie 80# 12:00 (4 rounds) Pukie……then back for more!!!
Emily T 50# 9:30
Kathleen 50# 11:55
Trainer WOD
Todd Vs. Holly
21-15-9
KB Swings 70/35
Box Jumps 24/20
Pistols (each leg)
Holly 8:58
Todd 9:28
Yes I got whopped!!!
“Snatch the Double Unders”
1 Power Snatch 95/50
20 Double Unders
Every minute on the minute perform snatch and double unders.
Add 1 snatch at start of each minute. Looks like this:
1 Snatch
20 DUs
then
2 Snatch
20 DUs…….and continue until you can no longer finish the 20 DUs in that minute.
Mike K 95# 8 rds + 9
Todd 95# 8 rds
Jeff 95# 5 rds
Holly 30# 10 rds
Anne WOD
10 min Amrap
5 Knees to Elbows
10 Stepups 12″ with 15# plate overhead
25 Jumprope
Anne 9 rds +15 reps
“Kettleskins”
5 rounds of
13 Kettlebell Swings 70/53
5 Skin the Cats
Skin the Cat: Place rings right above shoulder height. Hand down from rings and throw legs up and over. Touch ground on the back side then throw legs back to the front for 1 rep.
Andy has a great video of it: http://www.youtube.com/watch?v=T-TpLJYJU5o
Todd Rx 5:55
Steve 53 5:35
Vicky 35 6:08 (Skins then toes to bar)
That fun a Fun WOD that really messed with your Head!!
“Deadpush”
10 Rounds of
15 Deadlifts 135/95
15 Pushups (handlift)
20 min time cap
Steve Rx 16:59
David Rx 17:19
Jeff Rx 6rds
Josh Rx(ir) 16:15
Mark 95 18:25
Kip 95 15:09
Holly 80 16:58
Vicki 80 22:25….she wanted to finish! NICE!
Jason 50 19:45
WOD 2
7, Run, 10, Run, 15, Run, 20
Deadlifts 155/95
Pushpress 40db
200m Run
Todd Rx 5:55
Mike K Rx 5:35
Ginn 135/30 12:18
Anne 70/15 7:47 (My Wife Kicks ASS)
Lee 50/15 8:58
Xenia 50/15 9:00
Roxie 50/15 10:40
“TEAM WOD”
As a Team complete the following: One member works at a time, the other members hold active rest position. If a member loses the active rest position you must stop and then continue as soon as the active rest position is restarted.
200 Airsquats………..Active rest: Bottom squat hold
200 Abmats………….Rest
100 Box Jumps………Active Rest: Overhead Plate hold 45/25
100 Knees To Elbows.Rest
100 Dips………………Active Rest: Plank Position
60 Thrusters..45/30…Active Rest: Handstand Hold
200m Run every 10 minutes!!!
Team Tall: Steve, Wesley, Mike K
Team CoEd: Jeff, Win, Kip
Team NoBoys: Xenia, Roxie, Holly
Team Winda: Wilks, Linda
Team Scrappy: Jason, Emily
That was alot of FUN!!
“GRACE”
30 Clean and Jerks for time
Mike K Rx 2:47 Pr from 4:18
Linda 50 5:18 Pr from 5:33
Jason 45 4:15
Roxie 40 6:58
Xenia 30 5:55
Great morning….Mike you smoked out another impressive PR.
Linda had perfect form
Jason…..you are feeling the work brother, keep it coming
Roxie…..never thought you would be taking your pants of in front of strangers, huh?
Xenia Warrior Princess….Excellent acceleration from the ground and finish at the top!!
Making me proud guys and girls!
So here it is…..We are down to less morning classes during the week so who would be up for a 6pm class a couple times a week? Probably Monday, Tuesday, Wed, and/or Thursday. It would be a combo of probably 2 of those days each week. Let me know honestly. If there is a demand for it, I will provide it!
“Hung Over WOD”
6 rounds of
10 Db Push Press 30/15
8 Over Head Walking Lunges 30/15
6 Pullups
Steve Rx 5:04
Mike E Rx 8:17
Vicky 15/J 7:34
Brooke 15/J 8:38
Jason 15 10:00
Laura 6 10:00
Awesome Job by everyone!
Steve…..speedy…glad to have you back…..now bring the Wii dude in already.
Laura—great first Class!
MikeE—Thanks for holding it in!
Brooke–just cause your my mom…you get no breaks!!
Vicky—HAHAHA 10 Burpees for being late!! SWEET!
Jason–you are on your way dude!
“AIR FORCE WOD”
20 Sumo Deadlift Highpulls 95#/65#
20 Push Press
20 Overhead Squats
20 Thrusters
20 Front Squats
Treat…..start with 4 Burpees and then on the minute, every minute 4 Burpees.
Mike K. Rx 11:50
Alex K. Rx 11:51
Wesley 75# 7:45
David 75# 9:45
Steve 75# 13:51
Jersey 75# up to OHS
Julie Rx 10:59
Mike E. 45# 8:06
Kip 30# 7:55
Alyssa 30# 9:45
What a great day at CrossFit Grit!! Thanks all who braved the cold to come and workout!
Thanks Alex for dropping in with us.
Thanks Julie for coming and experiencing “The Grit”..I hope we see you more often.
