The One and ONLY Island Box!
The One and ONLY Island Box!
WOD SDHP-PUSHPRESS
21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press
Scaled 21-15-9
This is a Lighter FAST WOD so focus on PERFECT FORM and RANGE of MOTION
SMOOTH is FAST
Post WOD
400 m Farmers Carry 53/35
Every time you set down KB do 5 Goblet Squats
Results
Gritter Time
Jacob RX 10:52
Hannah RX 15:14
Haley RX 12:50
Jane RX 10:49
Chuck RX 13:31
Katie RX 13:22
Joey RX 7:35
Shawn RX 8:44
Kayla RX 7:37
Carole RX 11:00
Ryan RX 7:11
Marcos RX 12:41
Jade RX 13:00
Burton RX 10:48
Butler RX 10:20
Todd RX 4:50
Mike K RX 4:48
Giery RX 9:44
Robin RX 10:15
Anne RX 9:19
Charlie RX 7:06
Hal RX 5:36
Buddy RX 10:55
Cliff RX 11:49
Craig RX 11:24
Jason RX 10:49
Kelly O RX 8:03
Cole RX 5:51
Tim RX 10:50
Amber RX 9:54
Nat 75 3:40
Miranda 55 10:25
Nancy 55 8:20
Joanna 35 8:11
Bryan 75 5:04
Brantley S 7:30
Nicole S 10:30
Jessica S 10:07
Lane 75 8:42
Carew 75 11:40
Bre 55 7:00
WOD “Deck of Cards”
Hearts——Burpee to Plate Touch 45/35…35/25
Diamonds–Plate Side Taps (2ct)
Spades—–Floor Presses
Clubs——-Lunge Steps onto Plate
Joker——-400m Run
Ace-15 or 1—-Are you Feeling STRONG?
King-13
Queen-12
Jack-11
10-2
Results
Gritter Weight
Jacob 45
Hannah 35
Melody 35
Haley 35
Todd 45
Carole 35
Royer 35
Marcos 45
Jeff 45
Anne 35
Robin 35
Jason P 45
Shawn 45
Lane 45
Buddy 45
Mandy 35
Craig 45
M.F. Jones 45
Shelby 35
Chase 45
Richard 45
Giery 45
Hal 45
Cliff 45
Kelly O 35
Van 45
Steve S 45
Miranda L 35
Cameron 35
Bryan 45
Jane 25
Alexa 25
Jessica 25
Sarah 25
Kristy 25
Krista 25
Phil 35
Steppy 25
Rachel 25
Joe L. 35
Euel 35
Laura J 25
Jill 25
Nancy 25
Jason 35
Amber 25
SKILL 2x2x2
Hang Squat Clean
Find your WOD Weight
WOD 2 min EMOM
2 Hang Squat Clean
200m Run
Add 2 Reps each round
***Once you Fail to complete the reps GO BACK DOWN with 100m Run***
Results
Gritter Lbs Rnds
Carole 85 6
Cole 155 10
Kat 95 6
Anne 85 6
Todd 165 10
Mike K 155 10
Robin 85 8
Rachel S 75 8
Jessica 75 8
Patrick 135 10
Charlie 155 8
Kristy 75 8
Brie 85 8
Erin 85 8
Haley 65 10
Nicole 55 10
Meg 65 8
Alexa 55 8
Deb 55 10
Laura 55 8
Jane 45 8
Katie 65 8
Chuck 115 8
Jeff 135 6
David 135 6
Carew 75 6
Sandy 65 4
Royer 65 8
Alexia 55 6
Craig 135 8
Richard 95 8
Bug 95 6
Jason P 135 8
Chase 95 6
Shelby 65 6
Jacob 115 8
Bre 65 10
Cliff 105 6
Buddy 115 8
Bryan 95 8
George 115 8
Joe L 95 6
Joe F 125 6
Giery 115 8
Hoop 115 10
Clayton 135 8
Shawn 135 8
Cameron 55 8
Jill 55 6
Miranda C 55 8
Krista 65 6
Rachel 60 8
Nancy 60 8
WOD “Robbie”
12min Rising Ladder of
1 Deadlift 100% BW/75%
1 Dough Roller
10 Mountain Climbers (2ct on the Bar)
Add 1 Rep to the Deadlift and Dough Roller each round
***Deadlifts MUST be touch and go or 5 Burpee Penalty***
CORE WORK
100 Flutterkicks 4CT BIG
Results
Gritter Weight Rounds
Chuck 225 6+8
Jane 85 9
Katie 105 8+33
Burton 230 8+2
Butler 217 9
Lane 185 7+14
Couch 215 9+1
Marcos 195 8+17
Celeste 130 10+12
Patrick 185 10+3
Shawn 170 11+13
Jade 195 9+7
Gordon 205 7+15
Anne 125 9+13
Melody 135 8+5
Alix 175 8+2
Robin 140 9
Jason P 295 6+9
Todd 205 10+15
Cole 185 11
Mike K 205 10+15
Kristy 130 9+5
Giery 230 7+9
Richard 185 8+4
Chase 130 7+13
Nat 190 8+26
Bryan 145 10+12
Joe F 165 10+11
George 205 7+10
Hal 185 10+12
Van 170 10+29
Cliff 185 9+6
Shelby 115 8+3
Scheottle 170 9+7
Jacob 195 9
Mandy 105 9+10
Carole 120 9+3
Jessica 105 7+8
Jenn 85 8+2
Steppy 125 8+10
Joe L 130 8+23
Miranda L 120 8+18
Kelly O 110 10+7
Stephen 175 7+4
Phil 115 9
Cameron 125 8+16
WOD
50-40-30-20-10
Double Unders/3x Singles
Bicycles
Superman
200m Run
Last round of 10 MUST be unbroken or start back at 1.
WOD 10-1
Good Mornings X-95/65 75/55
Backsquats X-OHS
Hang Cleans
Bent Over Rows
Post Wod
2 min EMOM
30 sec MAX Double Unders
200m Sprint
Results
Gritter WOD I WOD II
Todd X 11:42 226
Mike K X 11:40
Van X 15:13 143
Carole X 20:16 11
Eric X 10:17 162
Shawn X 15:26 184
Jacob 95 23:13
Seth 75 X 16:59
Joe F 75 X 14:18 142
Chuck 75 18:10
Hannah 35 21:00
Jane 35 15:56
Sean 75 23:00
Mandy 55 16:27
Couch 75 X 12:05
Marcos 75 14:57
Jeff 75 14:44
Lane 75 15:19
K-Rev 55 13:15
Bryce 55 13:01
Jessica 55 12:35 281
JM 55 13:15 140
Richard 75 15:45 32
Chase 55 15:15 82
Bobby 75 16:26
Buddy 75 12:49
Mandy 55 17:38
Cliff 75 16:35
Bryan 65 14:34 41
Meg 35 12:30
Alexia 35 13:04
Alix 65 17:10 167
Tripp 75 16:15
Debbie 35 18:25
Phil 45 12:10
Amber 55 11:33
Jason P 95 16:46
Cameron 35 12:58
Krista 35 14:17
WOD 1
2 to 3 attempts @ MAX Distance ROW in 1 min
WOD 2
“25’s UNBROKEN”
3 Rounds
25 Double Unders/75 Singles
25 Wall Balls 20/14
400m Run
***Everytime you fail to go unbroken (even stop to rest) you must do 3 Burpees***
Results
Gritter Row WOD
Butler RX 318 15:26
Shawn RX 332 12:02
Todd RX 351 9:52 UNB
Jean M RX 297 14:14
Charlie RX 336 10:10
Cole RX 10:00 UNB
Eric RX 331 10:10
Seth 308 17:17
Mike E 298 22:39
Laura E 239 31:27
Debbie 245 28:06
Katie 242 13:14
Jane 250 18:21
Burton 305 20:50
Royer 261
Alexa 225
Millie 254 16:53
Sandy 248
Carole 267 18:45
Jade 13:53
Jake 336 14:26
Sarah 257 13:26
Joanna 231 17:15
Anne 274
Rutel S 255 12:30
Bobby 320 17:45
Nat 350
Giery 338 17:37
Couch 347 19:46
Richard 319 19:32
Chase 290 17:58
Hannah 251 14:37
Shelby 241 19:33
Sean 301 24:21
Miranda C 241 18:50
Rachel C 232 18:13
Bre 260 12:21 UNB
Stephen 312 19:59
Kristy 265 13:59 UNB
Bryan 310 17:27
Jacob 358 19:40
WOD
50-40-30-20-10
Airsquats on Plate
Sidetaps (1ct)
Floor Presses
200m Run (WITHOUT PLATE)
**The focus with the airsquats on the plate is closer Foot placement stressing ankle flexibility. Keep knees out and chest tall. Weight on the heels and OFF the toes**
Post WOD
10 mins for Max Double Unders
Results
Gritter Time Max DU
Todd RX 14:18 98
Seth RX 17:28
Kathy RX 17:36
Burton RX 19:16
Butler RX 17:11
Lane RX 22:05
Kayla RX 17:51 66
Bryce RX 19:31
Melody RX 19:50 20
Carole RX 17:52
Robin RX 20:44
Kelly RX 14:32 8
Nat RX 15:31 71
Geiry RX 17:17 35
Richard RX 21:06
Craig RX 22:28 44
Jake RX 15:20
Sean RX 20:56
Couch RX 18:15
Hal RX 14:06
Cole RX 14:50
Tripp RX 21:20
Buddy RX 21:48
Van RX 14:25
Jacob RX 15:48
Bryan RX 17:29
Cliff RX 16:29
Joe F RX 14:04
Mandy RX 22:34
Jay RX 19:50
Miranda 19:58
Jason RX 23:58
Krista RX 25:59
Charlie 13:41
Stephen 29:37
Phil 21:38
Rachel 23:58
Celeste 13:08
Jill 27:21
Joe L 21:38
Katie 18:18
Shelby 24:11
Jane 16:19
Tina 19:44
Lisa 19:17
Jenn 21:22
Millie 15:39
Jessica 18:29
Kristy 16:57
Steppy 20:20
Anna 22:44
WOD ”Just a little Curtis”
10-9-8-7-6-5-4-3-2-1
Curtis P X-Grit 95/65–Rx 75/55
Bar Over Burpees
20 Flutterkicks (2ct)…EACH ROUND
Cool Down…work up to a 1rep max Curtis P!!!
compare to: https://www.crossfitgrit.com/?p=3648
Results
Gritter Time 1RM
Mike X 22:58 205
Todd X 18:12 235
Shawn X 22:30 165
Cole X 20:54
Eric X 18:18
Melody X 27:14 95
Jean M X 29:33
Van X 18:58
Clayton RX 28:35 205
Seth RX 24:37 135
Chuck RX 31:25 135
Haley RX 28:35 65
Katie RX 22:05
Lane RX 33:36
Jeff RX 33:52
Carole RX 29:04
Robin RX 23:52 120
K-Rev RX 25:50
Bryce RX 22:41
Sarah RX 21:25 85
Nat RX 19:07
Jake RX 20:58
Giery RX 25:36
Richard RX 26:20
Craig RX 26:50
Cliff RX 24:40
Joe F RX 20:14
Bryan RX 33:00
Hal RX 18:22
Tripp RX 27:56
George RX 20:30
Jacob RX 27:21
Alix RX 28:50
Hoop RX 21:56
Bre RX 21:43
Hannah RX 25:48
Miranda RX 25:56
Jane 35 23:35
Carew 45 30:40
Jessica 35 21:58
Joanna 35 21:43
Chase 65 25:38
Shelby 35 24:30
Rachel 35 22:04
Anna 30 24:06
Krista 35 26:46
Steppy 35 24:45
Laura 35 24:48
Mandy 35 23:35
Buddy 21:21
Jason 45 25:53
Meg 35 23:17
Cameron 35 29:50
Nancy 35 30:40
Rachel 35 20:35
Alexia 35 25:56
Brett 45 28:16
Bo 35 30:48
Justin 65 22:35
Joe L. 24:30
WOD 4 R4T
30 Abmat Situps
20 Elbow Plank UP/DOWNS
20 Flutterkicks (2ct)
30 Walking Lunges
CASH OUT
20 Wall Balls
POST WOD
WORK ON YOUR GOAT!!!!!
Results
Mike K 10:49
Kathy 11:34
Kat 11:56
Seth 13:04
Mike E 14:06
Haley 12:28
Hannah 14:19
Meg 14:55
Alix 15:02
Jacob 17:40
Laura 18:40
Debbie 21:20
Katie 14:57
Anne 14:15
Todd 10:06
Jeff 18:56
David 14:58
Marcos 14:08
Carew 29:00
Jane 15:41
Melody 13:28
Carole 15:14
Sandy 17:04
Royer 11:52
Joanna 15:20
Cliff 12:15
Lisa 17:43
K-Rev 13:09
Nat 13:11
Millie 13:26
Sean 17:19
Bug 18:14
Bobby 14:15
Sarah 12:38
Robin 12:12
Mandy 17:39
Joe 12:12
Van 12:43
Bre 12:50
Jill 21:51
Nancy 15:28
Chase 15:27
Richard 17:10
Celeste 12:01
Jason P 11:56
Bryan 11:43
