The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 30 secs of work 30 secs of rest for 8 Work sessions each
Alternate excercises and Keep count of reps. Total 16 Mins.
Power Cleans X-165/115 Rx 135/95 115/75 95/65
Double Unders/Singles
Post WOD
4 Laps of KB Farmers Carry 70/53/44
50 Flutterkicks after each Lap
Lap (out the door sidewalk to street and back in other door)
Results
Gritter # PC DU
Jacob 165 40 214
Van 135 80 335
Charlie 135 70 255
Matt 135 67 39
Tripp 135 64 56
Giery 135 63 348
Clayton 135 63 145
Buddy 135 62 54
Jeff 135 62 33
Shawn 135 60 314
Erin 95 58 45+
Joe 135 57 298
Marcos 135 56 150
Sixone 95 56 403
Carole 95 51 108
Steven G. 135 49 356
HBIC 95 32 42
Hal 115 87 335
Cory 115 49 205
Jessica 75 66 177
Amber 75 66 618
Hannah 75 63 614
Bryce 75 60 57
Kathy 75 60 535
George 115 58 510
Kristy 75 57 336
K-Rev 75 56 145
Bre 75 54 196
Scott 115 53 163
Steve S. 115 50 81
Flex 115 49 205
Haley 75 45 581
Ewell 115 38 155
Josh 115 36 69
Katie 75 35 674
Stephen 95 66 300
Dave 95 59 51
Mandy 65 54 515
Miranda C. 65 51 451
Jenny 65 50 540
Jane 65 48 480
Jan 4rds 49 27
Katie G. AS/S LOTS!
Phil 75 c/Pu 70 99
WOD
800m Run
5 Tire Flips 600/400/150
600m Run
5 Tire Flips
400m Run
5 Tire Flips
200m Run
5 Tire Flips
Post WOD
25 STRICT Pushups (HR)
Results
Gritter # Time
Clayton 600 15:21
Van 400 11:05
Scott 400 11:24
Steve S. 400 11:24
Joe F. 400 11:35
Steve S. 400 12:00
Seth 400 12:21
Marcos 400 12:34
Giery 400 12:40
Amber 400T 12:47
Matt 400 12:52
Eleanor 400T 13:04
Erin 400 13:05
Brie 400 13:06
Andre 400 13:09
Bryan 400 13:15
Butler 400 13:37
Hollie 400T 14:22
Christina 400T 14:30
Rusty 400 14:35
Jessica 400 14:38
Jacob 400 14:40
Carew 400 15:17
Kelly OH 400 15:17
Mandy 400T 15:23
Katie 400T 15:35
Jenny 400T 16:33
Robbie 400 16:55
Joe L. 400 16:59
Rachel 400 17:00
HBIC 400 17:34
Buddy 400 17:34
Sixone 400T 18:11
Robin 400 18:18
Miranda L. 400T 18:56
Burton 400 19:07
Dave 400 19:10
Carole 400 21:28
Cameron 400T 22:07
Katie B. 150 12:52
Hannah 150 13:40
Miranda C. 150 15:04
Jane 150 16:09
Bryce 150 16:16
Royer T 19:35
Sandy T 19:35
Make Up a WOD from THIS week you missed
OR
WOD
Buy In 500m Row
10 Rounds of
5 Pushups (hr)
10 Flutterkicks (Big 2ct)
Happy Birthday George Verduzco!
WOD “It’s a Verduzzy”
Buy In 1981m Row
32 WallBalls 20/14
200m Run
32 Pushups (hr)
400m Run
32 Box Jumps 24/20
200m Run
32 Pullups
Results
Gritter Buy In Time
Van RX 7:30.7 18:18
Hal RX 7:17.5 18:22
Charlie RX 7:31.5 18:22
Mike K. RX 7:10.9 18:46
Nat RX 7:27.8 20:21
Shawn RX 7:25.1 20:30
Todd RX 7:44.4 20:45
Steven G. RX 7:58.2 21:14
Giery RX 7:16.8 23:01
Joe F. RX 8:22.0 23:58
Kat RX 8:51.4 24:04
Seth RX 7:45.1 24:12
Marcos RX 8:51.2 24:35
Bre RX 9:51.5 24:51
Bryan RX 8:06.7 25:41
George RX 8:02.3 26:21
Jacob RX 7:55.0 27:06
Robin RX 9:27.1 27:08
Steve S. 30# 8:02.2 22:15
Erin Grn 7:45.2 23:56
Phil 14/Row/Jump 10:06.2 24:16
Rachel BluRd 9:28.1 24:18
Celeste 10/Blu 8:55.6 24:36
John 10/20 10:27.3 24:40
Jane 10/18″/GrnRd 9:27.9 25:00
Mandy 10/Step/Blu 10:23.1 25:05
Bryce GrnRd 9:26.6 25:55
Brantley 20/Grn 8:59.6 26:25
Kristy Blu 8:52.6 26:39
Jeff Step/Grn 8:16.2 27:50
K-Rev Blu 9:11.4 27:55
Ryan 14 8:20.5 28:45
Micha 10 29:03
Alexa BluRd 9:20.4 29:27
Buddy Grn 8:31.6 29:38
Sixone Grn 8:24.3 30:07
Colby Blu 9:27.7 32:48
Caroline 10 36:19
Strength
5 x 8 KB Swings Russian.
Start medium weight and get heavy!
WOD 8 RFT
30 DU’s/75 Singles
20 Mountain Climbers
10 Flutterkicks (BIG 2ct)
5 Toes To Bar
Results
Gritter Time
Robin #70 14:06
Kat #70 14:20 RX
Seth #70 17:15
Rusty #70 17:32
Scott #70 18:32 RX
Clayton #70 18:44 RX
Christina #53 11:14
Sarah #53 11:35 RX
Kathy #53 14:23
Royer #53 15:50
Anne #53 15:52
Bri #53 16:35 RX
Jessica #53 16:52 RX
Katie #44 12:40
Haley #44 13:34
Jane #26 13:57
Todd 9:29 RX
Charlie 10:07 RX
Joe F. 10:40 RX
Giery 11:24 RX
Nat 11:29 RX
Shawn 11:33 RX
Steven G. 12:21 RX
Mike K. 12:36 RX
Bryan 13:06
Eleanor 13:11
Cameron 13:24
Robbie 14:55
Lane 16:21
Butler 17:43 RX
Jenny 18:33
Katie G. 18:46
Erin 18:48
Burton 19:24
Buddy 19:41
Jacob 22:02 RX
Carew 22:58
Happy Birthday to Kelley Royer…she wants LUNGES!
WOD 10 RFT
5 KB Goblet Squats 70/53/44/35/26
5 KB Lunge Steps out/back
10 Jumping Lunges
Compare to https://www.crossfitgrit.com/?p=4061
Rest about 3 mins and Jog 200m
Post WOD
1 min Max effort Pushups (HR)…NO WORMING!
Results
Gritter Time Pushups
Clayton #70 12:01 28
Steve S. #53 8:35 41
Kathy #53 8:52 32
Scott #53 9:12 37
Bryan #53 9:37 52
Kelly OH #53 11:18 27
George #53 11:25 35
Celeste #53 11:28 47
Couch #53 11:54 37
Marcos #53 13:05 28
Craig #53 13:24 22
Tripp #53 13:34 ?
Burton #53 13:50 27
Rusty #53 14:55 25
Buddy #53 20:40 25
Joe F. #53 DNF 36
Bre #44 8:54 42
Rachel #44 9:11 27
Anne #44 9:48 32
Alix #44 11:30 24
Jessica #44 12:43 22
Carole #44 12:54 28
Bryce #44 13:03 36
K-Rev #44 13:30 30
Cliff #44 14:46 40
Sixone #44 15:33 20
Miranda C. #44 18:07 21
Sandy #35 10:26 28
Royer #35 10:48 40
Christina #35 11:25 22
Phil #35 12:06 22
Cameron #35 14:01 22
Hollie 11:19 23
Susan 11:35 22
Jenny 11:58 24
Dave 12:25 18
Ava 13:28 19
Micha 13:42 24
Make Up a WOD you missed from THIS week or
“Linda” aka “3 BARS of DEATH”
10-1
Deadlifts 150% Bodyweight
Bench Press 100%
Power Clean 75%
Results
Gritter Time
Mon
Rachel #135 11:08
Carole #160 13:30
Tues
Chuck #115 19:58
Rusty #135 21:43
Wed
Time……..With Sprints
Joe F. RX 6:17……..16:12
Lane S 7:43……..18:18
Bryan S 7:47………17:48
Kathy S 8:11……..18:28
Haley S 8:20……..18:31
Christina S 8:28………19:50
Robin S 8:38……..19:27
Sixone S 8:40……… ??
Buddy S 8:41
Marcos RX 8:48……..18:54
Bryce S 8:53……..20:01
Couch RX 9:39………6:32(runs)
K-Rev RX 10:31……21:15
Helen S 14:22……24:45
Scott RX 15:18…….25:23
Carew S 17:15…….28:20
Thurs
Kelly OH #35 11:16
John #15 12:29
David RX 12:51
Brie RX 13:47
Katie #30 14:59
Sandy #25 15:38
Anne RX 16:57
Caroline #15 17:00
Brantley RX 17:27
Linda
Steven 185/115/95 14:12
Lauren 135/105/75 15:39
Cameron RX 16:52
Mike 225/135/80 17:44
Jeff 225/175/135 25:17
Alix 145/85/75 27:01
Tripp 255/165/125 27:49
Jacob 300/185/135 29:29
Clayton 300/185/135 30:27
WOD
5 Rounds
5 1-Arm DB Snatch Right X-75/50 RX 50/35
3 Goblet Squats
5 1-Arm DB Snatch Left
3 Goblet Squats
20 Flutterkicks (2ct DB Pressed)
CASH OUT
800m Run
25 Burpees
Results
Gritter Time
Cameron H. X 12:28
Joe A. X 14:05
Charlie X 14:38
Todd X 14:49
Van X 15:46
Mike K. X 15:49
Shawn X 17:27
Jacob X 22:07
Jared RX 10:23
Rick RX 10:58
Steven RX 11:02
Joe F. RX 12:07
Scott RX 12:17
Steve S. RX 12:28
Amber RX 13:11
Seth RX 13:20
Lauren RX 14:53
Marcos RX 15:34
Alix RX 17:01
Rusty RX 17:47
Carole RX 18:17
Jeff RX 18:29
Lane RX 21:50
Buddy RX 22:23
Ewell 35# 12:38
Bryan 35# 12:58
Hannah 30# 14:39
Mandy 30# 15:18
Phil 30#/Row 16:58
Rachel 25# 12:25
Bryce 25# 13:20
K-Rev 25# 13:41
Robin 25# 13:42
Cameron 25# 17:06
Alexa 20# 12:41
Jane 15# 13:57
WOD “Annie”
50-40-30-20-10
Double Unders/X3
Abmat Situps
X-Grit 25-20-15-10-5 GHD
Rest EXACTLY 5 mins from TIME!
200m Sprint
Rest 1 min
400m Sprint
Rest 1 min
200m Sprint…TIME!!!
Try and keep up with your run time rest intervals!
Results
Gritter Annie Sprints
Nat X-Grit 5:51
Joe A. 5:42 15:11
Charlie 5:58 15:41
Van 6:01 15:37
Hal 6:25 16:00
Steven 6:51 16:24
Joe F. 6:54 16:49
Giery 7:05 17:40
Butler 8:33 19:25
Mike K. 8:37 18:31
Jessica 8:52 19:14
Ish 9:06 18:51
Rachel 9:07 18:56
Sarah 9:14 19:25
Brie 11:30 21:49
Jacob 11:38 22:07
Brian 11:41 21:58
Melody 12:25 23:40
Clayton 13:56 23:23
HBIC 14:04 24:57
Celeste S 7:54 18:15
Bryan S 8:02 17:53
Hannah S 8:17 18:54
Robin S 8:31 19:15
Sandy S 8:57 19:33
Miranda L. S 9:14 19:51
Alexa S 9:21 19:54
Cameron S 9:30 20:54
Steve S 9:48 19:39
Erin S 9:59 20:07
Alix S 10:10 20:55
Jane S 10:49 21:34
Katie S 10:50 20:50
Burton S 12:53 23:33
Rusty S 13:02 23:50
WOD 10-1
Hang Cleans 155/110–135/95–115/75– 95/65
Push Jerk
Bar Over Burpees
Results
Gritter Weight Time
Todd RX 155# 13:21
Mike K. RX 155# 16:42
Cole 135# 12:41
Charlie 135# 14:07
Jared 135# 15:38
Hal 135# 15:58
Shawn 135# 17:14
Rick 135# 18:29
Clayton 135# 18:52
Giery 135# 19:16
Kelly OH 95# 20:32
Kat 95# 22:01
Nat 135# 22:07
Jacob 135# 22:24
George 135# 23:19
Alix 95# 23:22
Brian 135# 23:39
Buddy 135# 24:50
Carole 95# 25:02
Brantley 135# 26:22
Robin 95# DNF
Sarah 75# 13:33
Tripp 115# 16:27
Rachel 75# 17:22
Jeff 115# 17:40
Ish 115# 17:54
Steven G. 115# 18:19
Kathy 75# 18:35
Seth 115# 20:01
Lane 115# 20:11
Miranda L. 75# 21:14
Scott 115# 21:16
Joe F. 115# DNF
Celeste 65# 13:51
Hannah 65# 14:12
Anne 65# 14:15
Royer 65# 15:56
Bryce 65# 16:47
Jessica K. 65# 17:03
Ewell 95# 17:13
Katie 65# 17:22
Bre 65# 17:47
K-Rev 65# 18:18
Haley 65# 19:30
Cameron 65# 19:50
Nicole 65# 20:49
Bryan 95# 21:44
Robbie 95# 26:57
Phil 75# 24:07
Ava 55# 24:14
Christina 45# 17:34
Jane 45# 16:20
Ellen 35#/30# 13:30
