The One and ONLY Island Box!
The One and ONLY Island Box!
“Lots of Stuff”
5 rounds of
5 Deadlifts 225/135
20 Mountain Climbers (2ct)
5 Box Jumps 24/20
20 Jumping Jacks
5 Wall Ball 20/14 (Drop the ball and start over at 1)
200m Run
Post WOD rest alittle
25 Power Cleans 135/95
“Annie Squats with Skin the Cats”
Buy in 400m Run
then
50,40,30,20,10 of
Airsquats
Abmats
after each set of reps do
5 Skin the Cats
then
Cash out 400m Run
In observance of the Holiday we will be CLOSED on the 4th.
Have fun and Thank a Soilder……..See you Tuesday! Todd
WOD ALERT!!!!
We have some out-of-town guest and in Grit fashion we will be holding a Special Session…….8:30am WOD……Eat your Wheeties…….well don’t eat those cause they are grains, but eat something you don’t mind seeing again post-wod!!!
“Maneater…..thank you sir may I have another”
Maneater—–Thanks CrossFit Mortuus
…thank you sir may I have another—-CrossFit Grit
10,9,8,7,6,5,4,3,2,1
Pullups
Pushups (HL)
Jumping Airsquats
Rx+ wear a 20lb Vest
Rest 5 mins
25 Sumo Deadlifts 185/115
50 Abmat situps
“Grace…and then some!”
Do Grace,
30 clean and jerk 135/95
then rest 5 min
5,4,3,2,1 of
Deadlift 225/135
Box Jumps 30/24
then rest 6 min
Rx + Run 1 mile
Rx + Fitarded—Where a Vest!
We had alot of Fitarded Gritters
1 mile run with vest times:
Blaine 7:00
Chris 7:32—–I think
Mike K 8:32
Todd 10:00
Cathy 10:32
Mike E 10:36
Hanna 12:20–I think
GRITTERS are CRAZY!!!!!!!!!!!!!
It is the First WOD of the second year of CrossFit Grit and it is going to be a BEAT DOWN!!!
“Helen……then a Beating”
With a 20 min Window preform:
“Helen”
3 rounds
400m Run
21 KB Swings 53/35
12 Pullups
then, with the rest of the 20 min do as many
reps as possible of:
Overhead Squats 95/65
