The One and ONLY Island Box!
The One and ONLY Island Box!
Our beloved Dodsons, Kent, Nicole, Brenna, and Blade are leaving for St. Croix.
They have been a part of our Family and will be missed…we are so Jealous!!!
They have requested “300″…their wish is my command!
WOD “300″
* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups
WOD 15 min Amrap
30 Abmat Situps
20 Walking Lunges
**5 Burpees to start and Every Min on the Min**
WOD ”Fight Gone Bad”
3 rounds of 1 min at each of 5 stations, rest 1 min between rounds
Wall Ball 20/14 @ 10ft Target
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Row for Calories
Compare to: https://www.crossfitgrit.com/?p=1579
RX
Todd……..363
Mike K……336
Nat……….312
Van……….305
Giery…….295
Kat……….291
Kelly O….274
Shawn….270
Joe F……263
Hannah R.262
Bryan……258
Craig……253
Jacob…..251
Jean M…234
Celeste…232
Jason……229
Kathy M..225
Buddy….223
Carole….221
Robin…..217
Anne…..213
Kristy….208
Jeff B…..205
Troy……201
Chris M..201….First WOD (martinez)
Chris M..196
Royer….190
Bryce….186
Lane…..169…Pukie 1 extra rep
Laura….163
K-Rev….161
Scaled
Hal……302…Wall Ball Depth
Della B…249…12″Step/10#/30#
Nancy….220…20″Step/14/35#
Richard…219…55#/20-8′
Hannah G.185…8′
Pate……193…Range
Bre…….162…8′ target
Letty….159..12″/55#…First WOD
W/U 500m Row for the Board
WOD
“Speedy”
200m Run
20 Pullups
400m Run
40 Airsquats
600m Run
60 Medball Sidetaps 20/14
400m Run
40 Abmat V-Situps
200m Run
20 Calorie ROW
Compare to:https://www.crossfitgrit.com/?p=1528
Gritter….500m ROW
Todd……1:25.6
Geiry…..1:27.1
Nat……..1:28.0
Mike K…1:30.0
White….1:31.6
Shawn…1:33.7
Charlie…1:33.7
Jacob…..1:34.3
Joe1……1:34.5
Joe2……1:35.9
Van…….1:37.1
Jason…1:37.5
George.1:37.6
Craig….1:38.4
Hal…….1:38.6
Buddy…1:38.9
Jeff B….1:45.0
Clayton.1:46.5
Jean M..1:47.0
Hannah R.1:47.6
Bryan….1:49.0
David….1:50.3
Kelly O..1:50.5
Celeste..1:53.3
Brandon.1:54.2
Carole….1:56.5
Anne…..1:58.6
Tim…….2:00.6
Kristy….2:01.2
Bryce….2:01.5
Kathy M.2:02.5
Laura….2:03.6
K-Rev….2:05.0
HannahG.2:07.1
Amber…2:11.7
Joanna..2:14.1
Katie…..2:15.5
Miranda.2:16.3
Royer….2:19.0
Sandy…2:20.0
Christy..2:27.6…First WOD!!!!!!!
Nancy….2:32.8
WOD
5 rounds of
5 Clusters (Squat Clean Thruster) 155/105-135/95-115/85-95/65
4 Dough Rollers
3 Muscle Ups (6 Chest to Bar Pullups)
2 Snatch
1 Overhead Squat
YES..It looks HEAVY…I know you want to do that weight but might not be able to snatch it.
155/Muscle Ups
Todd…….12:40
Weaver…13:54
Alex………20:57…Clean and Jerk
145/C2B
Mike K…..20:52
135/C2B
David……20:59
115/C2B
Ryan….17:19
Jeff…….19:29(Green)
95/C2B
Bryan….22:09
Patrick..14:51
85/C2B
Kayla…..17:47
75/C2B
Cathy…..14:39(Clean n Jerk)
Caroline..16:35
65/C2B
Celeste…14:21
Melody…18:35(Blue)
Carole….16:03(Blue)
Sutton….16:20(55/35)
WOD
10-9-8-7-6-5-4-3-2-1
Kb Swings 111/70/53/35
KB Goblet Squats
20 Double Unders/60 Singles
**Do 10 KB then 10 Goblets then 20 DU, Do 9 KB then 9 Goblets then 20 DU…and on and on!
It’s a Chipper to get you ready for some SERIOUS Eating!!
1000m ROW
100 Medball Sidetaps 30/20
50 Pushups
25 Medball Up and Over Box Lifts 100/50
100 Plank Pole Claps
50 Abmat Situps
25 Walking lunges
1000m Run
Pre-WOD
5 x 5 Sumo Deadlift 135/95 and go up each round.
WOD
MANMAKERS and RUN
8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run
8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.
CORE
100 Bicycles…Touch those Knees to Elbows!
COMPARE TO…https://www.crossfitgrit.com/?p=1811
Pre-WOD
10 Evo’s Bear Complex
95/65
WOD
5-4-3-2-1-2-3-4-5
Deadlift
Hang Clean
Push Press
Bar Over Burpees
RX-135/95
I-115/85
II-95/65
III-85/55
CORE
100 FlutterKicks (2ct)
RX
Mike K……..4:50—–We need a Urine sample PLEASE!
Todd………..5:45
Cole…………5:47
Preston…….6:02…..CrossFit RX in Atlanta
Couch………6:55
White………7:18
Charlie…….7:28
Van………..8:19
Giery………8:58
David………9:00
Kat…………9:20
Kelly O……9:51
Hannah R..10:02……DID 105# cause she can’t add, but we LOVE IT! Hey guys…Take Notice!
Jeff B……..10:29
Carole…….14:11
Clayton…..14:25
I
Couch…….6:49
Craig……..8:31
Jacob…….10:36
Blake…….10:55(5-1@115,2-5@95)
Anne……..11:47
Joe Ferrier.11:54
Jean M…..12:05
Joe F……..12:08
Blaze……..13:19
Robin……..13:26
Melody……13:54
Jason H…..14:10
II
Tim C……..8:35
Bryce…….8:46
Bryan…….10:07
Katie B…..10:10
Hannah G..10:43
Brandon….11:25
Justin…….12:14
Richard….13:57
III
Sarah…….7:52
K-Rev…….8:20
Bre……….9:15
Joanna….10:40
Nancy..45…9:55
Rachel.45…11:47
WOD
5 rds for effort not time.
10 Sledge Hammer Strikes each arm
10 Walking Lunges 45/35/25 (Chest, back or Overhead)
10 Floor Presses
10 Flutterkick (4ct with plate pressed)
——-OR——-
Make up a WOD you missed from this week!!
11/15/12 Row/Push Up/Press…MAX BJ
WOD 20-15-10-5
Row for Calories
Push Ups (Hr)
DB Strict Press 35/25/15
Then
Max Broad Jumps
5 attempts…or so!
