The One and ONLY Island Box!
The One and ONLY Island Box!
OPEN WOD 13.2
10 MIN AMRAP of
5 Shoulder to Overhead 115/75
10 Deadlift
15 Box Jumps or Step Ups 24/20
Mike K………296
Kat…………..294
Van………….278
Kayla……….276
Hal…………..275
Todd………..270
Charlie……..270
Shawn………265
Cole…………263
Kelly O……..259
Holly……….252
White………244
Carole……..234
Celeste……230
Anne……….227
Couch………226
Jacob………215
Taylor………214
Craig……….213
M Romigh…213…CrossFit Shift
Robin……….212
SiXone……..212
Kristy……….210
Francis……..207
David……….205
Alix………….203
Miranda…….202
Melody……..195
Jean M……..190
Amber……..184
Laura……….183
Clayton……..180
Buddy……….178
Seth…………175
Brantley……175
Jeff………….175
Cliff…………169
Richard…….166
JB……………163
Cameron…..154
Mandy………154
Bryan……….153
Tara…………152..CrossFit Shift
Joe…………..150
Lane………..148
Chase………91
Bre…………
65
Ariel………..210
Katie……….204
Britni………195
Sandy………185
Emmy………165
Trip…………150
50
Tina………..160
Lisa…………150
Annaliese.35.163
WOD Chipper Time
3 Burpees to Plate Touch every min on the min
50 Kb Swings 53/44/35
50 Air Squats (With Foot release-just like Hand release but one foot at a time)
50 Straight Leg Abmat Situps (touch the floor , touch your toes)
50 Flutter Kicks (2ct)
Post WOD
25 Overhead Squats 75/55/35
WOD
Buy In…30 Cousins 20/14
5 Rounds of
5 Hang Cleans 135/95 (X-Grit 155/110)
1 Split Jerk
5 Bar over Burpees
Cash Out 30 Floor Wipers (They are ALWAYS a 2 ct)
WOD 15 Min Amrap
30 Double Unders/ 90 Singles
10 Sumo Deadlift 70/53/44/35/26
10 KB Hip Circles (Alt Direction each Round)
5 KB Step Ups
Strength
4×4 Tempo Backsquats
100% Body weight
4 Second Down…Explode Up!
Skill Perform 10-15 GHD Situps
WOD “Sandy”
5 Rounds of
10 Kb Swings 70/53/44/35/26
10 Flutterkicks (2ct)
10 Snow Angels
10 KB Side Taps (1ct)
CASH OUT
800m Run
100 Ambmat Situps (X-Grit 50 GHD)
WOD Open 13.1
17 min Amrap
40 Burpees to 6″ target touch…..There will be Bars inbetween the rings in midle of Box.
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/110
10 Burpees
As Many as Possible Snatches at 210/120
Record reps AS WELL AS Time that EACH set of 30 Snatches is COMPLETED!!!!!
WOD Grit 13.1
30 Burpees to Plate Touch
30 KB Swings 44/26
200m Run
20 Burpees
20 KB Swings 53/35
200m Run
10 Burpees
10 KB Swings 70/44
200m Run
Skill
Snatch Grip Hang-Pull-Shrug 5X4 75/55
WOD
14 minute Amrap
7 Pushups (Perfect Form-Hr)
14 Mountain Climbers (2ct)
7 Airsquats (Perfect Form)
Core
Burpee techniques
WOD
DEADLIFTS
5x5x4x4x3x3x1x1x1x1x1x1x1x1….
Conditioning
50-40-30-20-10
Double Unders/3x Singles
Flutterkicks (2ct)
Gritter…….Weight……PR
Jacob………455………50
White………455………5
Mike K………405
Todd…………405
Van…………..400…….15
Charlie………385…….20
Hal……………365…….A TON!!!
Shawn……….365……50
Mike E………..365
Cole…………..365
Brandon……..355…..120
Justin…………345
Craig………….335
Cliff……………295……10
JB……………..275
Lane………….275
Jason………..265
Jon…………..265…….10….CrossFit 9
SiXone………260…….LOTS!!!!
Richard……..255…….A TON!!!
Jean M………255…….LOTS!!!
Kelly O………250…….60
Taylor……….240
Chase………..235
Kristy………..215…….20
Alix…………..205
Miranda L…..205
Carole……….185
Melody………185…….50
Cameron……175…….40
Debbie……….175
K-Rev………..170
Sandy………..170
Jill…………….165
Bre……………165…….5
Alexa…………155
Shelby……….155
Laura E………150
Joanna………145
Royer…………135
Hannah G……135
Nancy………..135…….70….BOOM!!!!
Emmy………..125
SO MANY PR’s…..If I missed yours please let me know!
SKILL
25 Tire GHD Situps
WOD
TABATA HELL
20 secs of work 10 secs of rest.
8 intervals of 3 excercises. With 1 min rest in between to
rotate.
Perfrom all 8 intervals at the station before rotating. Reps are
totaled.
Station 1…Row for calories
Station 2…Wall Ball 20/14 @10′/8′
Station 3…Push Press 75/55
COMPARE TO https://www.crossfitgrit.com/?p=2190
CORE
100 Flutter
100 Scissors
Gritter…..Cal…..WB…..PP…..Total
MikeK……80…..80…..100….260
Hal……….78…..80…..82……240
Todd……..77…..81…..70…..228
Charlie…..67…..80…..80…..227
Kelly O…..52…..82…..85…..224
Shawn……74…..71…..72…..217
Cole……….84…..61…..80…..215
Van………..96…..80…..65…..214
George……68…..62…..81…..211
Barrett……66…..79…..64…..209
Jacob……..65…..55…..85…..205
Jake……….90…..54…..56…..200
Kat…………53…..81…..65…..199
Kathy……..59…..80…..56…..195
Jon…………67…..72…..48…..187…..CrossFit 9
Cliff………..61…..59…..65…..185
Carole…….52…..72…..61…..185
Jeff………..62…..46…..77…..185
Craig………67…..66…..48…..181
Buddy……..62…..53…..65…..180
Clayton……67…..52…..60…..179
Jason………76…..60…..42…..178
Hannah R…43…..65…..70…..178
Brandon…..70…..56…..47…..173
Taylor……..58…..70…..45…..173
Bryce………44…..78…..47…..169
Emmy……..52…..80.AB.35…..167
Bryan………62…..57…..48…..167
Alix…………48…..60…..57…..165
Seth………..61…..57…..47…..165
Ewell……….57…..58…..47…..163
Jill…………..38…..81.AB.41….160
Richard…….55…..53…..48…..156
Melody……..52…..53…..47…..152
Katie………..40…..71…..38…..149
Lane…………63…..44…..42…..149
Sarah……….47…..50…..52…..149
JB…………….62…..38…..46…..146
K-Rev………..46…..55…..43…..144
Hannah G…..46…..54…..42…..142
Brantley…….46…..51…..44…..141
Bre……………41…..66…..33…..140
Mandy……….41…..41…..47…..129
Nancy………..38…..57…..30…..125
Bo……………..48…..35…..32…..115
Krista…………46…..35…..30…..111
Anna…………36…..34…..35.so..105
Debbie.10#-31…..40..30#-30…101
Shelby……….36…..37…..22……95
Skill 50 Darts
WOD
5 Rounds for time
30 Abmats (X-Grit 10 GHD)
20 Airsquats (10 Pistols, alternating legs)
10 Boxjumps 24/20
2 Tire Flips 400/150
(Girls 1 @ 400#)
**Do NOT Attempt X-Grit unless you have done 250 GHDs before**
X-GRIT
Todd………..9:09
Cole…………9:35
Kat…………..9:45
Nat…………..10:35
WOD
Van………….9:58
Amber………11:06
Kathy M……11:22
Robin……….11:28
Barrett……..11:40
Melody……..11:51
Alix………….11:54
Katie………..12:04
Chase……….12:10
Jake…………12:13
George……..12:15
Haley……….12:20
Mandy………12:35
Bryce……….12:40
Bryan……….12:44
Kristy……….12:50
HannahG…..12:55
Taylor………13:22
JB……………13:30
Jan………….13:31
Lane………..13:50
Sarah………13:52
Shelby…….14:00
David………14:01
SiXone…….14:04
Britni………14:07
Hannah R…14:19
Jessica…….14:32
Seth……….14:35
Buddy……..14:43
Jacob………14:52
Cameron….15:10
Craig……….15:20
Jason………15:31
Nancy……..15:48
Jenn……….15:50
Carole…….16:21
Bo………….16:50
Clayton…..17:08
Miranda L..17:10
Jeff B……..17:59
Sean………19:20
Joe L………27:59
