The One and ONLY Island Box!
Make up one of the WODs you missed from yesterday or
WOD
1000m ROW
1000m RUN
100 Double Unders
RX
Todd…..11:44
Kelly O..12:35
David B.12:47
Couch…13:02
Craig…..13:56
Scaled with 3x singles
Dan……11:10
Shawn..11:20
Bryan…11:56…11:35…BALLER
Joe F…..12:35
Jean Marie…12:43
Steve…..12:53
Robin….14:08
Buddy….14:40
Jeff…….15:25
White….16:44
Jason…..17:02
Cliff…….17:58
Joe B……20:00
Sophia…21:00
Miranda..21:40
It is Labor Day…We are celebrating all the Hard Workers that have made America what it is TODAY…and Yes Mom’s who gave birth. Come and GRIT SOME. Post WOD Beach Party to follow. Place TBA!
WOD 1 “Dont’ Drop the BABY”
5 rounds for time of
10 KB Swings 53/35
10 Lunge steps (Out and Back) 53/35
10 Goblet Squats 53/35
If you DROP(or even set down) the BABY…run 200m.
WOD 2 “WORK”
Clock In-100 Double Unders
5 rounds of
5 Deadlift 75% 1Rm Clean/50% 1rm Clean
3 Squat Cleans
1 Push Jerk
200m run
Clock out-20 Pullups
Don’t Drop the Baby
RX………WOD1…WOD2
Charlie..5:11…..13:30 @150#
Todd…..5:13…..15:23 @ 205
Van…….5:24…..13:35 @ 150
Cathy….5:32
Kat……..5:40…..
Kelly O..5:45…..15:15 @95
Kimi……5:50…..17:07 @105
Shawn..6:02…..13:16 @125
Kayla….6:11
Daniel…6:31…..16:07 @155
Tim…….6:38…..13:11 @95
Anne…..6:39…..15:52 @55
Celeste..6:49….14:00 @75
Nat……..6:55…..16:34 @135
Kathy M.7:05…..17:03 @75
Mara……7:20…..16:25 @65
Kent……7:26…..14:53 @115
Kristy….7:46…..14:36 @55
Steve….7:56…..22:05 @95?
Courtney.7:58
Hannah..8:10…..17:00 @55
Dan…….8:14
David…..8:22
Craig……8:40…..15:15 @115
Carole….8:54
Garrett…9:00…..16:45 @115
Weaver..9:10…..14:49 @185…Both WODs with TITIN
Joe F……9:18…..17:27@ 125
Troy…….9:30…..17:03 @115
Giery……9:37
Sophia…10:10
White…..10:15
Jeff B…..10:30
Laura…..11:35…..20:22 @65
Jason…..13:05
Melody…13:07
Jacob…..13:05
Lane……15:43
Blake…..16:24
Joe B…..16:57
26# WOD1……WOD2
Sandy…7:53
Seth…..8:46
Mandy..6:49…..16:06 @55/Blue
Mary….6:49…..12:29 @ 55/Blred
Miranda.7:00
Joanna…..8:30
Kelly R…..8:45
Bryce……10:11
Bryan.35…5:38
Ewell..35…6:10
Shannon..26/15..14:19
Nancy…..26/15…14:30
WOD2
Buddy…..19:21 @135
Jessica….20:00 @95
Come in early and Get your WOD ON…then go play with your family.
HINTS for WODS
1. It is LABOR DAY…
2. Respect and Honor those who have given us America!
3. It is MONDAY…and MONDAYS ALWAYS ROCK!
Heck Yes and WHY NOT…..FRAN
BB 5 x 5 Thrusters Start @ 45/35 and go up by 10/5 each set…GO DEEP and Get Stretched
WOD “FRAN”
21-15-9
Thrusters 95/65
Pullups
If you want to go for the BOARD…Get a Judge!
We will be taking our show on the road. Supporting Gritters running the Under the Oaks 10k and GETTING OUR WOD on in the Park. Be there early if you want, we will start running heats around 8am. WODs will be going til 9 or so! Bring the Kids, there will be a kids course!
BB 5 20m Farmers Carry 70/53
WOD 30-20-10
Row for Calorie
Kb Swings 53/35
Wall Ball 20/14
BB 5X3 Front Squats
X-Grit 5x5x5x3x3x1x1x1 Front Squats
WOD “Annie-Medball-Flutterkick”
50-40-30-20-10
Double Unders
Abmat Situps
Medball Side Taps 30/20 (single count)
Flutterkicks (2 Count)
I FIGHT and Great Ass Shirts are back in stock! Come Grit some!
WOD “The Equalizer”
1 Mile Run then
Ground to Overhead Ladder
20 reps @ 95/55
15 Reps @ 115/75
10 Reps @ 135/95
5 Reps @ 155/105
BB 1x1x1x1x1x1x1
Clean and Jerk
RX…….Mile…..WOD
Todd…..7:10…13:34
Mike K..6:50…14:28
Charlie..6:15…14:48
Rob……7:51….15:04
Cole…..6:15…15:12
Van……6:54…15:46
Couch..8:02….16:20…RD2…8:10…16:30!!!
Joshua..6:53…16:35…TITIN VEST!!!
Shawn..7:12…17:15
White…11:04..17:43
Jacob…9:59….18:15
Kat…….7:51…19:26
Rod……9:27…19:59
Nat……7:10….20:18
Kelly O.7:52…20:18
Buddy..10:00..21:15
Kent…..8:35…22:31
Dan……6:30…23:00
Craig….7:28…23:25
Jeff B…11:05..24:20
Robin…8:30…25:12
Carole..9:58…29:01
Scaled (Weight ended with)
135#
JoeF…..6:43…25:57
Jason….8:33…29:41
115#
Troy……7:03…20:11
Blake…..8:39…21:02
JoeB……7:52…25:22
95#
Bryan…..8:03…17:33 (55-105)
Celeste…7:48…18:55
KathyM…7:39…22:45
Brett……10:26…24:31
75#
BrettA….7:30…17:21(55-75)
Melody…7:32…18:08
Kristy….9:27…21:13
Anne…..9:03…23:08
Alix…….11:50…28:03
55#
Bryce….9:33…18:47
Mandy…9:07…18:59
KellyR…10:00…19:18
Hannah…9:53…19:19
JeanM….6:58…19:26
Debbie…11:17…23:24
Montaine…13:05…27:00
Lesli…….10:00…20:16(30)
BB 3×5 Push Press 135/95 Add some weight.
WOD 12 min Amrap
Buy in 1000m Row
then as many reps as possible of:
Overhead Walking Lunges 45/35
Time starts with the ROW, then Overhead Walking lunges begin.
Perform 3 Burpees to Plate touch every min on the min.
Your score is total number of Lunges.
Skill 10 mins to Work up to a high Box Jump…NOT MAX, but High!!!
WOD 15 min AMRAP
5 Deadlift 225/155/115
5 Hang Clean 135/95/65
5 Box Jumps 24/20
RX..BoxJump…WOD
Kat……..30…11rds
Jackson…48…9
Weaver…45 1/2…7 + 1…TITIN VEST
Turbo…42 1/2…8
Kelly O…30…8 + 6
White…40 3/4…7 + 5
Jacob….30…7
Jessica…24…7
Carole…24…7
Dan…….36…6
Jeff B….39 1/2…4 + 8
185/115
Craig….40 3/4…9
Joe F…..36…8 + 10
Buddy…34…7 + 4
JB……165/115…7
Jason….40…145/95…8 + 5
115/65
Robin….33 1/2…10
Bryce….20…7
Montaine…24…105/75…5
Alix……105/55…7
Mandy…24…85/55…8 + 5
Kelly R..20…85/65…6 + 5
Sandy…20…70/40…7 + 2
Miranda..20..55/35…4 + 5