The One and ONLY Island Box!
The One and ONLY Island Box!
WOD
5 ROUNDS FOR TIME
10 ONE ARM HANG CLEAN-PRESS 40/30#
20 FLUTTERKICKS (2 COUNT)
30 AIRSQUATS
CASH OUT
40 BURPEES
TIMES
GRIT CRUSHED IT!
WOD
10K RUN (6.214 miles or 32,808.399 feet) FOR TIME
RESULTS
TEAM RESULTS
CROSSFIT GRIT AVG 50.02
BRUNSWICK HIGH CROSS COUNTRY AVG 52.10
DON’T DROP THE BABY
Kat Practicing for this WOD
WOD 1
5 ROUNDS
10 KB SWINGS 53/35
10 KB LUNGES 53/35
10 KB GOBLET SQUATS 53/35
**IF YOU DROP THE KB DO 5 BURPEES AND RUN 200M
REST 5 MIN
WOD 2
ANNIE
50-40-30-20-10
DOUBLE UNDERS
ABMAT SITUPS
TIMES
BOTH WODS RX
ONLY WOD 1 RX
SCALED
RX+ MOUNTAIN CLIMBERS
WOD
15 MIN AMRAP
20 FLUTTERKICKS – 2CT
20 MOUNTAIN CLIMBERS – 2 CT
5 BURPEES
5 BOX JUMPS 24/20
5 GOBLET SQUATS 70/53
1 WALL CLIMB
RESULTS
BLAINE 8+40
WEAVER 8+2
COLE 8
CHARLIE 7+45
CELESTE 7+45
CATHY 7+24
VAN 7+20
BRE 7+12
SHAWN 7+10
BAR 7
COURTNEY 35# 7
LAURA J 6+55
MIKE E 6+55
ALICIA 6+50
PHILLIP 6+49
KELLY 6+43
KATIE B 6+42
BUTLER 6+45
BROOKE 6+32
KAT 5+45
SHASTA 5+41
CONNOR 5+40
REB 5+40
HANNAH 5+20
ROBIN 5+20
CRAIG 5
JACOB 5
ANNA 5
DON 4+50
LAURA E 4+43
JEFF 4+41
PAUL 4+38
KATHRYN 35# 4+37
ROBERT 4+35
BUDDY 4+29
CAMERON 35# 3+50
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
For this WOD do 20 secs of work at the first station then rest 10 sec and rotate. You will do 20 secs at each station for round one, run 200m, then come back and start round 2 at the first station again. Repeat for 4 rounds and mark total reps for each round.
WOD 1
WALL BALL 20/14
PUSHUPS
ABMAT SITUPS
SUMO DEADLIFT 70/53 (NOT HIGH PULL)
RUN 200 AFTER EACH ROUND
WOD 2
REST 3 MIN
MAX DOUBLE UNDERS IN 1 MIN (OR SINGLES)
FRAN BEFORE IT MADE LANDFALL ON ST SIMONS ON FRIDAY MORNING…
GRITTERS WENT OFF!!
SOME EVEN ELECTED TO SHOW THIS HURRICANE THAT IT WASN’T ENOUGH TO THROW THEM OFF THEIR GAME…THEY RAN A 20# VESTED MILE AFTER FRAN…
WOD
21-15-9
THRUSTERS 95/65
PULLUPS
*OPTIONAL VESTED MILE AFTER
TIMES
RX
GRITTER FRAN VESTED MILE TOTAL
WEAVER 3.25 PR + 7.55 = 11.20
MIKE K 4.29 PR + 7.55 = 12.24
TODD 4.46 PR + 9.36 = 14.22
COLE 5.58 PR
BLAINE 6.35 PR + 6.32 = 13.07
STEVE 7.24 PR + 7.15 = 14.39
VAN 7.30 PR
SHAWN 7.37 PR + 7.59 = 15.36
CONNOR 9.20
SCALED
GRITTER MOD FRAN
JENNIFER 30/JUMP 4.31
ANNA 30/JUMP 6.10
REB 30/JUMP 6.15
DIANA 30/JUMP 6.36
BAR 30/JUMP 6.41
JOANNA 30/JUMP 7.05
HEATHER 30/JUMP 7.05
SHANNON 50/BAND 7.07
KATIE B 50/BAND 7.07
LANE 60/BAND 7.10
KATHY 45/BAND 7.52
KAT 60/BAND 8.58
ROBIN 45/BAND 9.24
JEFF 95/BAND 9.33
1ST CROSSFIT THROWDOWN WITH CF BRUNSWICK!! CINDY!!!
WOD
CINDY
20 MIN AMRAP
5 PULLUPS
10 PUSHUPS
15 AIRSQUATS
RESULTS
RX
WEAVER 23+10
COLE 22+5
MIKE K 21
STEVE 20+15
SHAWN 18
CHARLIE 18
MIKE E 16+5
BUTLER 15+13
STEPHEN 12+10
SCALED
SHANNON 21
CELESTE 19
REB 17+5
BAR 17
CATHY 16+1
KAT 15+15
KATIE 15+5
LINDA 15+5
SHASTA 14
BRETT ALLEN 13+5
JENNIFER 12+5
ALYSSA 12+4
PAUL 12
GEORGE 12
ROBIN 11+5
JILL 11
DON 11
BUDDY 11
DEB 10+5
JEFF 9+13
DIANA 8+6
LANE 7
BEAR COMPLEX
7 REPS x 5 ROUNDS
DO NOT SET THE WEIGHT DOWN TILL YOU ARE DONE WITH THE ROUND
INCREASE WEIGHT EVERY ROUND
BEAR COMPLEX DEMO FROM BIG MIKE AT CF CENTRAL IN TX
Some people got the priveledge of making a normally hard Deck of Cards workout harder by doing the WOD wearing a 20 lb weight vest.
WOD
DIAMONDS – DB PUSH PRESS 30/20
HEARTS – PUSHUPS
CLUBS – KNEES TO ELBOWS
SPADES – ABMATS
JACK= 11
QUEEN=12
KING=13
ACE=200M RUN
JOKER=400M RUN
LAST CARD IS AN ACE…SPRINT 200M FOR TIME!! (SORRY TO THE 615AM AND 715AM CLASSES FOR BEING ABLE TO DO THIS)
RUN TIME
VESTED
BRACK 0.46
ZANE 0.48
CONNOR 0.55
CATHY 0.59
HANNAH 1.01
DAVID 1.13
UNVESTED (LUCKY)
CHARLIE 0.38
SHAWN 0.42
ALYSSA 0.54
JILL 0.57
ANNE 1.00
JENNIFER 1.10
JEFF 1.12
PAUL 1.25
BUDDY 1.28
JOANNA 1.33
CHARLIE P 1.55
DON’T LET THE BAR COME OUT OF OVERHEAD POISTION OR RUN
100 OVERHEAD SQUATS 95/45
OR
200M RUN
RX
HANNAH 7.48 2 RUNS
WEAVER 9.12 3 RUNS
BRACK 10.08 2 RUNS
TODD 13.41 4 RUNS
ANNE 15.30 5 RUNS
MIKE K 15.56 6 RUNS
KAT 16.02 4 RUNS
DAVID 21.08 10 RUNS
JEFF 21.17 6 RUNS
COLE 23.13 7 RUNS
SCALED
PHILLIP 65 12.57 4 RUNS
BAR 40 17.02 4 RUNS
REB 30 19.00 4 RUNS
CONNOR 65 15.21 6 RUNS
ROBIN 30 75 OHS 3 RUNS
SHASTA 30 6.25 1 RUN
KATHY 30 9.58 3 RUNS
SHAWN 95/65 20.28 10 RUNS
ALYSSA 30 13.54 4 RUNS
JENNIFER 30 17.22 4 RUNS
JOANNA 30 18.09 4 RUNS
HEATHER PVC 18.48 3 RUNS
DIANA PVC 17
BROOKE 30 6.21 1 RUN
