The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 15 min Amrap
5 Deadlifts (X-185/125) 155/105 135/85 95/65
3 Hang Cleans
1 Push Jerk
25 Abmat Situps
POST WOD I
“Flight Simulator” OPT
5 Double Unders UNBROKEN
10 DU
15 DU…All the way to 50 DU UNBROKEN then back Down.
MUST BE UNBROKEN TO ADVANCE to next SET!
POST WOD II
5 Floor Presses
5 Flutterkicks (2ct)
10 Floor Presses
10 Flutterkicks (@ct)
and UP and UNBROKEN FOR EACH SET until Failure.
Gritter # WOD PW I II
Don Mc. 185 10
White 185 9+13 55
Mike K. 185 8+25 40
Van 155 11+20
Kelly OH 105 11+5 45
Erin 105 9+20
Clayton 155 9+9
Brie 105 9+9 30
Jacob 155 9+7 40
Brantley 155 8
David 155 8 45
Jeff 155 5+2 5
Robin 85 12+23 5 45
Carole 85 11+14 40
Celeste 85 10+32 30
Anne 85 10+23 20
Rachel 85 10+8 25
Kathy 85 10+6 25
Kristy 85 10 35
K-Rev 85 10 30
Don D. 135 10 20
Amber 85 9+17 20
Buddy 135 9+5 20
Marcos 135 8+29 60
Laura 85 8+15 30
Couch 135 8+4
Robbie 135 8 20
Clemente 135 7+18(IR) 20
Craig 135 7+11 45
Haley 85 7+9 25
Carew 135 5 20
Joe 135 1
Christina 65 13 20
Sarah 65 10+8 25
Royer 65 10+6 35
Hollie 65 9+4 35
Bryan 95 9+4 30
Ewell 95 8+5 10
Scott 115 10+9 30
Ruben 75 5 30
Emory 65 9+24 20
Melissa 55 7+25
Jane 55 7+3 30
John 45 12+26
Jan 15 ∞ 30 15
WOD 5 RFT
10 Bench Press 155/95
20 Slam Balls 40/30
50 Double Unders/200 Singles
***3 Burpees if you rest in the 10 Bench(immediately)***
or
Make Up a WOD from THIS WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Gritter # Time/Rnds
Robin 95/14/5 23rds
Craig Monday
Tim 30 17:55
Amber 30/Grn 18:25
Katie 25 19:35
KerriAnne 15 10:22
Shana 10 15:00
Hannah 25 26:18
Clayton Thursday
Todd 155/40 13:54
Mike K. 185/40 14:53
Kat 65/20 16:20
Jenny 55/20/s 16:40
Kelly OH 85/30 17:38
Steven 135/40 18:50
Charlie 155/40 19:42
Christina 65/20 20:12
Van 155/40 20:31
Bryan 95/30 20:42
Josh 95/30 20:50
Robbie 135/30 23:25
Laura 35/20 23:27
Haley 65/20 23:39
David 155/40 24:15 PUKIE!!
White 155/40 24:30
Anne 65/20 25:42
Shawn 155/40 25:52
Joe 135/30 26:26
Marcos 155/40 27:10
Jacob 155/40 27:13
Jeff 135/30/s 29:51
Carew 115/30/s 35:00
Strength Day
5 x 5 Tempo Backsquats (4 seconds down-Explode UP/Start at 50% Body Weight and go up)
5 x 10 Hip Extensions
**Backsquats, Hip Ext, Backsquats, and on**
Rest 5 min then
20 x 1 Deadlift @ 75/50% of 1 RM (Partition any way you like)
WOD
Buy In 1000m Row
5 Rounds of
20 Walking Lunges
15 Up and Overs 45/35 Plate
10 Airsquats (On Plate)
15 Floor Presses
20 Flutterkicks (2ct Plate Pressed)
Cash Out 500m Row
Strength 5×5 Strict Press
WOD 4 RFT
400m Run
8 Chest to Bar Pullups (Reg Pullups)
10 DB Push Press (rt)
8 Burpees
10 DB Push Press (lt)
Gritter # Time
Todd 70 19:02
Clayton 70 23:33
Charlie 65 17:14
Hal 60 15:10
Van 60 16:37
Shawn 60 19:01
Jacob 55 23:48
Steven G. 50 15:41
Scott 50 16:54
Joe F. 50 20:40
Seth 50 22:46
Lane 50 24:56
Steve S. 45 19:55
Nat 35 15:56
Bryan 35 20:30
Anne 30 24:00
Brantley 60 21:49
Giery 50 18:24
George 50 20:23
Sean 45 23:11
Kelly OH 35 19:00
Robin 35 26:09
Sarah 30 23:14
Bre 25 16:27
Melody 25 20:47
Clement 30/Bl 15:50
Jessica 30/GrRd 18:57
Kathy 30/Gr 19:48
Hannah 25/Gr 20:02
Jane 15/GrRd 20:09
Craig 40/Rd 21:11
Mandy 25/BlRd 21:21
Royer 25/BlRd 21:30
Phil 30/Jump/Row 21:31
Miranda 20/Gr 21:33
Katie G. 25/Gr 21:34
Hollie 20/GrRd 22:13
Lyndon 40/RdRd 22:52
Taylor M. 20/GrRd 23:43
Jeff 60/Gr 24:04
Carole 40/Bl 24:24
Buddy 50/Gr 25:25
Murphy 15/Gr 26:40
Skill
Thruster 5×5 @ 45/35 and up 10/5#
WOD
23 min EMOM (X-Grit 46 min)
EVENS
10 Double Unders-2x Singles
10 Wall Balls
ODDS
10 Double Unders
2 Clusters @70% of your 2RM Hang Squat Clean from last week.
or
135/85-115/75-95/65
♦Unbroken each round and made it each min
BEEFCAKE TIME
Barbell Curls 5×10 45/35 and UP!!! (Back against Pullup Rig and FULL EXTENSION)
Gritter #
Van 135# X ♦
Hal 105# X ♦
Shawn 135# ♦
Giery 135# ♦
Andre 115# ♦
Steven G. 100# ♦
Clement 95# ♦
Kelly OH 85# ♦
Robin 85# ♦
Celeste 75# ♦
Christina 75# ♦
Jenny 75# ♦
Melody 75# ♦
Brie 65# ♦
Katie 65# ♦
Alexa 50# ♦
Mike K. 185#
Cole(MF) 175#
Brantley 135#
Clayton 135#
Cole 135#
David 135#
Jacob 135#
Jeff 135#
Buddy 120#
Dave 115#
Don 115#
Joe F. 115#
Marcos 115#
Robbie 115#
Carew 95#
Josh Y. 95#
Lane 95#
Scott 95#
Bryan 90#
Carole 85#
Anne 75#
Jessica 75#
Sixone 75#
Bryce 65#
Cameron 65#
K-Rev 65#
Kristy 65#
Caroline 55#
Emory 55#
Kathy 55#
Laura 55#
Eleanor 50#
Ruben 45#/14
John 40#
George 35#db
Jan 15#
WOD
100 KBS
5 Burpees EMOM
53/35
X-Grit 2POOD Challenge!
100 KBS Unbroken
70/53
If you drop, finish remaining reps in burpees!
Gritter KB# Time
Brantley X 70# 9:58 52kb/48burpees
Jacob 70# 13:00
Charlie 53# 4:00
Hal 53# 4:31
George 53# 5:41
Giery 53# 5:56
Steven 53# 6:53
Andre 53# 7:41
Clayton 53# 7:51
Buddy 53# 8:05
Bryan 53# 8:53
Jeff 53# 9:53
Don 53# 9:58
Joe F. 53# 13:55
Kelly OH 35# 4:33
Robin 35# 6:41
Eleonor 35# 6:42
Adam 35# 7:45
Alix 35# 7:54/Fran 65#/Gr. 11:22
Royer 35# 8:39
Carole 35# 8:50
Christina 35# 8:56
Phil 35# 11:33
Jason 35#r 11:46
Emory 35# 7:00
Sixone 35# 11:01
Caroline 26# 7:43
Bryce 26# 7:50
Sandy 26# 8:42
Melissa 26# 8:58
Catherine 26# 9:48
Ava 26# 5:36(half)
WOD Tabata Stations 5 rounds of
20sec work/10sec rest/rotate
Slamballs 30/20
Air Squats
Toes to Bar
Flutterkicks
There is no score for this WOD…GO HARD!
Many times in Life, you get out ONLY what you put IN!
Strength
7×2 Hang Squat Clean with Finish Jerk
Find your 2 Rep Max Hang Squat Clean and Jerk at the Finish.
Strength
1 RM Strict Press
WOD 12 min Amrap
10 DU/3x Singles
20 Abmat Singles (X-Grit GHD)
10 Pushups (Military Arms below 90 Degrees)
20 Mountain Climbers (1ct)
Rest 3 Mins
1 Min Max Double Unders
Gritter Strict #(PR) WOD DU
Mike K. 190# 6+10 X 110
Hal 145# 9+40 X 67
Shawn 125# 9 X 88
Carole 100#(5#) 5+20 X 27
Bryan 80#(10#) 8+16 X 19
Anne 75# (5#) 5+23 X 27
Clayton 190#(25#) 6+13 RX 40
Jacob 175# 6 RX 45
Marcos 165# 7+30 RX 63
David 165# 7+20 RX 46
Jeff 165# 4+8 RX 14
Van 135# 9+25 RX 61
Joe F. 135# 7 RX 81
Steven G. 125# 7+16 RX 91
Scott 115# 9+6 RX 40
Seth 105# 5+33 RX 46
Kelly OH 85# 7+26 RX 83
K-Rev 70# 6+19 RX 36
Brantley 170# 5+20
Todd 155#
Jessica 135#BS 6+35 15
Bre 135#BS 7+6 53
Carew 135# 4+23 3
Clement 125# 7 37
Ewell 120# 5+27 12
Steve S. 115# 6+20 15
Robin 90#(5#) 6+30 3
Alix 85# 5+40 10
Ruben 85# 1 9
Kat 80#(10#) 7+7 74
Emory 75# 7+35 12
Mandy 75#(5#) 6+10 3
Celeste 70# 8+10 19
Christina 70# 7+15 10
Miranda L. 70# 6+25 9
Hannah 70# 6+10 8
Melody 70# 6 41
Jessica 65# 6+24 59
Cameron 65# 6+21 28
Alexa 65# 5+35 2
Eleanor 55# 7+34 13
John 55# 7+33
Ava 50# 6+18 16
Jan 15reps 5
WOD 1
15m to get 1 RM Backsquat (8-12 Lifts TOPS)
WOD 2
5 Rounds for Time (X-Grit 8rds)
400m Run
15 WallBalls 20/14
CORE
100 Flutterkicks (2ct MedBall Pressed)
