The One and ONLY Island Box!
The One and ONLY Island Box!
Skill W3D2 Front Squats
5×2 @ 80%
or 135/95
WOD 10 Rounds
15 Abmat
9 Airsquats
6 Pushups
Cash Out 400m Run
Results
Gritter Time
Jacob 11:45
Hannah 13:07
Alix 12:28
Nicole 13:25
Kat 11:24
Bre 11:38
Jane 12:06
Giery 14:14
Burton 19:18
Butler 11:49
Carew 20:26
Barbara 16:20
Sandy 12:36
Marcos 13:02
Scott 11:08
Charlie 10:05
Anne 11:27
Steppy 18:39
Jessica K 13:00
Hollie 18:50
Rachel 11:06
Celeste 10:41
Robin 12:03
Jason 16:15
Ryan 15:32
Buddy 14:46
Jessica 15:56
Miranda C 12:38
Alicia 14:36
Steve S 12:42
Tripp 15:26
Kelly OH 10:13
Joe F 10:02
Bryan 9:46
Cameron 15:30
Don 19:56
Clayton 15:33
Amber 13:05
Skill Medball Cleans
WOD
4 rounds for time
15 Medball Cleans 30/20/14
20 Double Unders
200m Sprint
Strength Make Up W3D1 Front Squats
Results
Gritter Time
Clayton RX 16:26
Craig RX 11:40
Mike K RX 11:19
Jake RX 9:50
Anne RX 15:02
Todd RX 7:52
Charlie RX 9:07
Hal RX 8:30
Nat RX 9:26
Giery RX 11:54
Van RX 9:13
Joe F RX 10:43
Kat RX 12:11
Buddy RX 20:16
Shawn RX 8:24
Jacob RX 12:11
Nicole 20/s 13:18
Katie 20/s 11:56
Jane 14/s 12:44
Kathy 20/s 12:04
Scott 30/s 9:32
Lane 20/s 13:13
Jeff 30/s 16:07
Barbara 14/s 13:45
Rachel S 20/s 10:11
Shelby 14/d 13:28
Robin 20/s 14:36
Jessica K 20/s 12:38
Emery 14/s 14:20
Josh Y 20/s 15:40
Steven 20/d 9:29
Rachel 14/s 12:45
Euell 30/s 12:02
George 30/s 10:44
Bryan 20/s 11:14
Cliff 30/s 13:50
Haley 14/s 11:42
Mandy 14/s 14:14
Alix 20/s 13:33
Phil 16/row 10:50
Jess S 14/s 16:43
Hannah 20/s 13:15
Trip 30/s/row 13:09
Don 30/s 15:40
Cameron 20/s 16:09
Week 3 Day 1
4×3 @ 70%
or 115/80
WOD 10 min AMRAP
2 Push Press 155/105
10 Bar over hops
10 Over Bar Flutterkicks (2ct)
***Add 2 reps of Push Press for every round.
***2 Bar Over Burpee Penalty EVERY time you do not go unbroken through the required Push Press Set***
Results
Gritter Rounds BoB
Butler RX 8+4
Couch RX 10+8
Mike K RX 14+4 10
Todd RX 14+1 10
Cole RX 12+4 8
Bryan RX 12+1 8
Jacob RX 10+10 8
Katie 65 12+7
Kathy 85 10+11
Craig 115 12+2
Jane 50 10+11
Lane 115 10
Burton 135 12+3
Royer 65 14+7
Alexa 55 12+3
Carew 115 10
Charlie 145 8+10
Scott 115 10+2
Emory 55 12+6
Sarah 75 12+1 6
Ish 125 10+10 6
Steve 115 10+11
Rachel 35 12+3
Anne 85 12+3 8
Hollie 35 6
Lindy 85 14 10
Shelby 75 12 6
Buddy 115 12+4 12
Mandy 65 12 10
Steppy 65 10+4 10
Bryan 135 16 16
Van 115 16 12
George 115 8+9 8
Tripp 135 10+3 6
Cliff 115 12+3 8
Kelly OH 95 12+2 8
Steve S 115 10+6 8
Andre 115 10+9 6
Cameron 105 16 16
Robbie 95 8+7 4
Christina 35 8+7 8
Don 115 8+10 4
Nicole 75 12+1 10
WOD “Poker Run”
as a team of 2…15 min AMCAP:
100m Run
10 Pushups
10 Knees to Elbows
10 Wallballs
Pick 1 CARD
Hearts=Burpees
Diamonds=Jumping Squats
Spades=Mountain Climbers (2ct)
Clubs=Flutterkicks (4ct)
1 works at a time. BOTH teammates do the Card.
2-10
Jack=11
Queen=12
King=13
Ace=15
Joker=400m Run both members of Team.
Best hand after 15 mins picks a WOD for the LOSERS!
Skill Front Squats Week 2 Day 3
6×2 @ 85%
or 140/95
WOD Chipper
500m Row
50 Straight leg Abmat situps
40 Walking Lunges
30 Pushups (Hr)
20 Pullups
10 Burpees
100 DU/300 Singles
or Make Up a WOD from this week.
Skill
Make up Front Squats if you missed them wed.
WOD
5-10-15-20
WallBalls 20/14 10’/8′
KB Swings Russian 70/53/44/35 (Pick One)
Goblet Squats
KB Deadlifts
30 Seconds of Plank
***Don’t worry, Anne’s Birthday WOD is coming…and it will be BRUTAL***
Skill Squat Seires Week 2 Day 2
5×3 @ 75% or 130/90
WOD
5 Rounds of
5 Burpee to Plate touch 45/35
10 Jumping Lunges (X-Grit Plate OH)
15 Flutterkicks (4ct Plate Pressed)
20 Floor Presses
5 Box Jumps 36/24
Skill
10 each of Snatch, Clean, Push Press @ 75/55
WOD “The Equalizer”
1 Mile Run or (800×2)
20 Ground to Overhead @ 95/65
15 GTO @ 115/80
10 GTO @ 135/95
5 GTO @ 155/110
Ground to Overhead is ANY movement you need to do to get the Bar from the Ground to COMPLETELY Overhead with Control at the TOP.
***If you can no longer go up the LADDER, finish out your 50 reps at the last weight.***
Scale will be:
800m run then 50 GTO 95/65
Results
Gritter 1 mi WOD
Jacob RX 9:52 19:29
Clayton RX 10:06 19:24
Kat RX 7:48 18:40
Carole RX 10:02 26:00
Taylor RX 8:41 26:15
Kayla RX 8:32 16:53
Alix RX 10:18 25:19
Cole RX 7:28 14:50
Shawn RX 7:13 15:56
Jeff RX 11:20 26:14
Jade RX 7:22 18:50
Marcos RX 8:42 21:52
Jake RX 7:22 20:59
Chuck RX 13:49 27:40
Clay RX row 27:19
Robin RX 9:36 23:36
Charlie RX 6:37 12:30
Todd RX 7:23 12:42
Mike K RX 7:30 12:54
Craig RX 8:42 22:10
Steve RX 7:05 27:47
Hal RX 6:51 16:15
Richard RX 10:32 41:00
Joe F RX 7:07 23:21
George RX 7:34 21:20
Cliff RX 8:33 26:55
Kelly OH RX 8:49 21:30
Anne RX 9:20 28:44
Tripp RX 9:42 25:11
Hannah 65 9:56 21:31
Nicole 80 10:34 20:01
Jessica K 80 8:53 23:40
Katie 65 8:45 20:25
Lane 115 8:50 24:23
Cooper 135 7:45 19:17
Shelby 80 10:04 30:01
Emory 50 10:52 22:05
Sarah D 50 7:21 15:46
Sarah 95 7:31 21:09
Rachel 80 7:34 18:01
Chase 135 8:30 41:00
Jess 90 30:00
Bryan GRX 7:46 20:34
Phil Row/75 9:21 21:30
Robbie 95 11:30 25:00
Skill Week 2 Day 1 Squat Series
4×4 Front Squats @ 65%
or 120/80
WOD “K-REV”
Buy In 5 Wall Climbs
10 Double Unders/2x Singles
2 Burpees
10 second Plank (any)
20 DU
4 Burpees
20 second Plank
30, 6, 30
40, 8, 40
50, 10, 50
60, 12, 60
Cash Out 34 Pullups
It is gonna be a NASTY day at GRIT
TEAM WOD….as a Team of 2 to 3 complete in order as Many Girls as Possible in 20 minutes:
ONLY one partner works/runs at a time!
“FRAN”
21-15-9
Thrusters 95/65
Pullups
“Helen”
3 rounds
400m Run
21 KB Swings
12 Pullups
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
“Diane”
21-15-9
Dealdifts 225/135
Hand Stand Pushups (1 abmat)
“Grace”
30 Clean and Jerks 135/95
