The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “Helen”
3 Rds for time of:
400m Run
21 KB Swings (American) RX 53/35
12 Pullups
Strength-Post WOD
Overhead Squats
5×5 95/65/35 Pick a Weight you can go to FULL DEPTH.
Increase weight if you can!
Gritter Time
Charlie RX 8:32
Hal RX 8:36
Cole RX 8:42
Mike K. RX 8:54
Todd RX 9:07
Shawn RX 9:40
Scott RX 9:48
Nat RX 10:09
Kelly OH RX 11:06
Steve S. RX 11:39
Joe F. RX 11:41
Jacob RX 11:50
Steven G. RX 12:06
Bre RX 12:13
Marcos RX 13:04
David RX 13:35
Brantley RX 13:39
Robin RX 14:00
Katie RX 14:02
Bryan RX 14:35
Lane RX 14:58
Sean RX 15:39
Sarah RX 16:00
Melody RX 18:20
K-Rev RX 18:47
Erin 35/GN 10:54
Andrea 53/GN 12:19
Phil 35/row/jump 12:33
Dave 53/GN 13:40
Alix 35/BLRD 14:01
Robbie 53/GN 14:30
Clement 44/BLRD 14:35
Jenny 35/GN 14:35
Christina 35/GN 15:07
Flex 44/BLRD 15:14
Rusty 53/GN 15:30
Carole 35/BL 16:06
Randi 26/BLRD 18:45
Stacy 35/GNBL 22:20
WOD 20 min AMRAP
4 Front Squats @ 60% of 1 RM Clean or 135/95-115/85-95/65(pick heaviest)
6 Bar Over Burpees
8 Bar Pushups
10 Flutterkicks (over bar)
10 Scissorkicks (over bar/plate touch)
200m Run
CORE
100 Bicycles 2ct
WOD
7 rounds of
2 Deadlifts
1 Clean
Go up every round
*Deadlifts should be about 50/30# heavier than Cleans.
You will need 2 Barbells.
The Deadlifts will feel HEAVY then the Clean will FLY UP!!
WOD Integrity’s Revenge WOD II
4 rounds for time of
30 Double Unders/3x Singles
15 DB Thrusters 45/25 35/20
Alexa B-Day Corework
4 rounds of
15 Straight Leg Abmat Situps
15 MedBall Sidetaps
15 Flutterkicks (Balls Up-2ct)
WOD Integrity’s Revenge WOD I
10 Ground to Overhead 95/65
10 Shoulder to Overhead
100m Sprint
20 G to O
20 S to O
100m Sprint
30 G to O
30 S to O
100m Sprint
40 G to O
40 S to O
10 min Time Cap (The time cap has NOT been released yet for the comp but we are going to use 10 min)
Gritter #’s Reps
Mike K. 95 125
Charlie 95 123
Todd 95 120
Van 95 112
Giery 95 106
Erin 65 105
Jacob 95 100
Jake 95 100
Nat 95 97
Kelly OH 65 95
Steven 95 88
Clayton 95 85
Sixone 95 85
Brantley 95 82
Jeff 95 81
Robin 65 80
Robbie 95 76
Marcos 95 73
Seth 95 70
Scott 75 111
Chris 75 99
Don 75 89
Bryan 75 85
Rusty 75 85
Sean 75 70
Christina 55 89
Bryce 55 77
Melody 55 68
Phil 45 78
WOD 5 rds
10 DB Plank Rows 50/30 (Heaviest you can go and KEEP a GOOD PLANK)
15 DB Floor Press
20 Flutterkicks (2ct DB Pressed)
200 m Run
Cash Out 20 Goblet Squats (1 DB)
CORE/SKILL
5×4 1 Arm Overhead DB Walking Lunge
5 rounds to get to heaviest DB
We are starting a Deadlift Series this month.
Strength W1D1 Deadlifts
5×5 Start with 50% of your 1RM Deadlift. If you have NO CLUE use 225/185/135/95
We will go up each set by 30/20/10# each set…Pick one. These are TOUCH n GO!
WOD “Growing Bear Complex”
1 Evolution of “The Bear Complex” with Back Squats INCREASING
Power Clean,Front Squat,Push Press,Back Squat,Push Press
Bear Complex with Back Squats 1-3 Guys 155/135/115 Girls 95/85/75
Run 200m
BC w/ Back Squats 4-6
Run 200m
BC w/ Back Squats 7-9
WOD “Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips
Post WOD
4 rd Tabata
Air Squats
Double Unders
RECORD LOWEST ROUND ONLY!!!
Gritter Time AS DU
Mike K. 4:54 14 25
Cole 5:30 18 27
Charlie 5:46
Jacob 6:13 15 4
Hal 6:27 19 30
Todd 7:07 20 34
Van 7:36 20 25
Nat 8:37
Steven G. 8:48 16 25
Marcos 13:03 15 11
Giery 135/Box 5:24 15 28
Kelly OH 95/B 7:19 18 27
Jeff 135/Box 8:20 8 4
Buddy 135/B 8:27 10 7
George 135/R 8:48 10 10/s
Clayton 135/B 8:57 11 9
Brantley 135/B 9:02 13 25
Brie 95/R 9:24 13 16
Alix 95/B 10:15 10 3
Sixone 95/R 14:40 9 25/s
Tripp 135/B DNF
Dave 115/B 6:42 13 4
Steve 115/R 7:40 15 3
Jessica 85 8:30 12 8
Lane 115/B 8:50 14 40/s
Carole 85/B 9:30 11 7
Scott 115/Box 10:11 12 14
Kathy 85/B 11:05 14 2
Erin 75/G 4:50 16 4
Hannah 75/Box 7:12 15 2
Miranda L. 75 7:28 15 5
Carew 95/B 7:40 9 8
Josh 95/Box 7:46 11 3
Royer 75/B 8:45 16 24
Bryce 75/B 9:11 13 2
Bryan 95 9:19 19 5
Katie 75/R 9:31 13 4
Joe L. 95/B 9:54 11 11
Stacy 75/Box 14:40 9 25/s
Jane 55/B 10:35 17 23/s
Jan 15/Box 7:00 11 44/s
Alexa 65/B 8:44 12 30/s
Sean 75 9:34 14 3
Jenny 65/Box 6:11 10 3
Katie G. 65/Box 6:20 8 1
Miranda 65/Box 7:06
Cameron 65/Box 7:25 13 1
The Weather is SO NICE…Let’s get some Fresh Air…
WOD
200m Run
20 Push Press 115/85
20 Toes to Bar
200m Run
10 Push Press
10 Toes to Bar
800m Run
10 Bar Push ups
10 Bar Hops (2ct)
200m Run
20 Bar Push Ups
20 Bar Hops (2ct)
200m Run
STRENGTH
Do Backsquats or Push Press if you missed these this week.
WOD “Too Chipper”
30 Wall Balls 20/14
30 Mountain Climbers (2ct)
30 Box Jumps 24/20
30 Sumo Deadlifts 70/53
15 Wall Balls
15 Mtn Climbers
15 Box Jumps
15 Sumo DL
X-Grit
30#/14#-10′ Wall Balls
30″/24″ Box Jumps
3Pood/2Pood Sumo Dl
Post WOD Strength
Push Press (No Jerk)
5x4x3x2x1x1x1
or Hit Back Squats if you missed yesterday.
