The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 5 RFT
5 Deadlifts 100%/75% Bodyweight
10 Bar Pushups
15 Airsquats
20 DU/60 Singles
CORE
20 Down to Up Dog
50 Flutterkicks
50 Scissorkicks
Results
Gritter RX/S Time 100%BW/75%BW
Todd RX 4:26 200#
Mike K. RX 4:31 215#
Todd RX 4:37 195#
Van RX 4:48 170#
Charlie RX 4:52 175#
Joe A. RX 4:57 185#
Joe A. RX 5:11 185#
Steven RX 5:12 170#
Hal RX 5:13 200#
Joe F. RX 5:15 175#
Nat RX 5:48 200#
Shawn RX 6:21 175#
Kelly OH RX 7:01 150#
Jacob RX 7:20 225#
Giery RX 7:26 225#
Royer RX 7:44 115#
Butler RX 7:53 215#
Mike K. RX 7:58 215#
Sarah RX 8:37 115#
Marcos RX 9:07 205#
Kristy RX 9:36 130#
K-Rev RX 10:32 120#
Seth RX 10:54 185#
Tripp RX 11:01 190#
Anne RX 11:15 125#
Scott RX 11:22 165#
Jessica RX 12:19 155#
Brie RX 12:20 125#
Buddy RX 17:05 245#
Andre S 6:03 155#
Bryan S 6:03 150#
Steve S. S 6:30 170#
Celeste S 6:46 130#
Cole S 7:22 185#
Mandy S 8:13 105#
Hannah S 8:36 130#
Haley S 8:59 125#
Chuck S 9:10 225#
Alexa S 9:15 115#
Miranda L. S 9:18 150#
Lane S 9:26 185#
Hannah S 9:36 130#
Kathy S 10:13 145#
Katie S 10:30 115#
Rusty S 10:42 225#
Alix S 10:46 180#
Robin S 10:52 145#
Brantley S 10:55 250#
Jeff S 12:39 225#
Ewell RX 7:25 135#
George S 7:33 185#
Janelle S 7:42 135#
Cameron S 8:23 135#
Christy S 9:03 135#
Robbie S 9:05 165#
Miranda C. S 9:12 95#
Sandy S 9:16 115#
Sixone S 9:55 135#
Josh Y. S 9:59 150#
Nancy S 10:02 75#
Jane S 10:40 85#
Ava S 10:56 100#
Bryce S 11:04 135#
WOD “Jackie”
1000m Row
50 Thruster 45/35
30 Pullups
***DO NOT DROP THE BAR***
***If Banded, Pick a band and do HARD, Strict Pullups***
Rest about 10 mins then
POST WOD…FOR TIME!
800m Run
rest 2 Min
400m Run
rest 1 min
200m Run
Results
Gritter RX/Scaled WOD Run
Van RX 7:40 DNS
Charlie RX 7:43 8:11
Giery RX 8:49 DNF
Shawn RX 8:50 9:14
Chris RX 9:01 8:54
Rick RX 9:03 9:24
Jared RX 9:04 9:20
Brad RX 9:11 10:29
Steven RX 10:09 8:15
Kelly OH RX 10:12 9:52
HBIC RX 10:30 10:53
Scott RX 10:31 8:34
Marcos RX 10:49 9:06
Butler RX 10:58 10:37
Sarah RX 11:11 9:16
Steve S. RX 11:25 9:27
Couch RX 11:26 11:15
Seth RX 11:34 9:10
Katie RX 12:55 9:54
Tripp RX 13:43 DNF
Bryan RX 13:54 9:28
Tiffany G 10:49 8:54
Royer B/R 11:06 Row
Burton G/B 12:06 11:10
Haley Scaled 12:22 10:04
Rusty Scaled 12:21 11:27
Bryce G 12:49 11:13
Josh Scaled 12:58 10:35
Sixone Scaled 13:19 12:06
Melody HC/Pullups 16:16 Row
WOD
Buy In 500m Row
5 Rounds
30 Double Unders 90 Singles
20 Straight Leg Abmat Situps
10 Pushups (Hr)
10 Good Mornings 45/35
10 Strict Press
Cash Out 250m Row
X-Grit
10 GHD for Abs
10 Hip Ext for Good Mornings
Results
Gritter Time
Van X 13:22
Hal X 13:24
Todd X 14:26
Mike T. X 16:20
Mike K. X 19:23
Giery RX 16:01
Couch RX 16:39
Kelly OH RX 16:48
Steven RX 16:53
Joe F. RX 17:41
Marcos RX 18:26
Butler RX 18:42
Ish RX 19:41
Joe F. RX 19:55
Sarah RX 20:15
Rachel RX 20:20
K-Rev RX 22:55
HBIC RX 24:09
Clayton RX 25:35
Jacob RX 28:56
Celeste S 17:47
John 15#/S 17:58
Cole M. S 17:59
Scott S 18:05
Bryan S 18:42
Bryce S 19:09
Kathy S 19:09
Buddy S 20:09
Hannah S 20:15
Bre S 20:28
Alix S 21:33
Christina S 21:39
Lane Sub 22:07
Rusty S 22:10
Burton S 22:12
Ewell S 22:20
Sandy S 22:20
Phil S 22:38
Robbie S 22:40
Ellen S 22:47
Tiffany S 23:19
Sixone S 23:29
Cameron S 25:29
Melody S 25:33
Brantley S 26:10
WOD 5RFT
5 SDHP 70/53/44/35
10 KB Swings American
5 Goblet Squats
200m Run
CORE
50 Mountain Climbers (2ct)
100 Flutterkicks (2ct)
Results
Gritter Weight Time
Hal 70# 9:40
Shawn 70# 11:05
Jacob 70# 11:54
Seth 70# 12:26
Jeff 70# 13:31
Couch 70# 14:42
Charlie 53# 7:45
Steven G. 53# 8:53
Joe F. 53# 9:19
Scott 53# 9:41
Giery 53# 9:51
Steve S. 53# 10:22
Bryan 53# 10:27
Joe F. 53# 12:02(2ndWOD)
George 53# 12:20
Stephen 53# 14:45(4rds)
Andre 44# 9:10
Kelly OH 44# 10:41
Lisa 44# 10:56
Josh Y. 44# 12:22
Robbie 44# 12:35
Nicole 44# 12:37(row)
Hannah 44# 13:12
Carew 44# 16:53
Rachel 35# 9:54
Celeste 35# 10:19
Jessica K. 35# 10:22
Anne 35# 10:26
Tiffany 35# 10:26
Royer 35# 10:27(row)
Kathy 35# 10:40
Robin 35# 11:03
Katie 35# 11:08
Haley 35# 11:20
Sandy 35# 12:22
Cameron 35# 13:39
Emory 35#/26# 11:18
Christina 35#/26# 12:50
John 26# 9:56
Trina 26# 12:58
Ava 26# 13:30
Brantley DT135# 15:38
Skill 20 Push Jerk 95/65 Work on the “Jerk”..stay in the bottom for a second.
Strength WOD “DT”
5 Rounds for Time
12 Deadlifts 155/110
9 Hang Cleans
6 Push Jerks
Mecon WOD
5 rounds of
10 Deadlifts 135/95
25 Abmat Medball Situps 20/14
RUCKWOD
2 x 200m Farmers Carry 70/53/44
10 Hands on Head Duck Walks for EVER Drop
Results
“DT”
Gritter Time
Mike K. RX 8:10
Todd RX 8:50
Charlie RX 12:44
Van RX 15:37
Jacob RX 20:21
Jared 135# 10:46
Rick 135# 12:46
Giery 135# 13:19
Clayton 135# 13:44
Buddy 135# 14:53
Marcos 135# 15:55
Tripp 115# 11:06
Seth 115# 12:23
Rusty 115# 14:39
Joe 115# 15:04
George 115# 16:59
Lisa 115#/95# 17:04
Ewell 95# 10:00
Scott 95# 12:31
Steven 95# 12:38
Kelly OH 95# 14:40
Erin 85# 13:26
Steppy 85# 16:59
Kristy 75# 11:59
Bre 75# 14:56
Katie 65# 12:09
“Metcon”
Nat 6:36
Robin 6:44
Couch 7:03
Butler 7:42
Miranda 7:59
K-Rev 8:08
Jessica 8:10
Cameron 8:26
Royer 8:37
Bryce 8:41
Celeste 8:41
Bryan 8:43
Sixone 8:46
Hannah 8:48
Couch(2nd) 8:50
Burton 8:51
Melody 9:40
Rachel 9:46
Lane 10:00
Ava 10:36
Chuck 10:57
Ellen 12:15
Phil 12:43
Jessica 15:27
Stephen 17:05
Melissa (85#) 10:40
Jane (85#) 12:09
Nicole (75#) 9:59
Pre WOD Strength
5×5 of 1 and 1/4 Backsquats
Use 135/95/65 and go up 20/10# each set
WOD 12 Min AMRAP
8 Pullups
Walking Lunges to other Rig and Back
8 Toes to Bar
POST WOD COOL DOWN
800m or 1 mile run…YOUR CHOICE!!!
Results
Gritter RX/Scaled Rounds
Shawn RX 8+10
Cole RX 8+8
Van RX 8+8
Charlie RX 8+1
Hal RX 7+8
Scott RX 7+4
Nat RX 6+13
Jared RX 6+8
Todd RX 6+8
Rick RX 6+7
Giery RX 6
Joe F. RX 6
Mike K. RX 6
Steve RX 5+8
Steven RX 5+8
Butler RX 5+7
Marcos RX 5+7
Tripp RX 5+4
Kristy RX 5+2
George RX 5
Ish RX 5
Katie RX 5
Sarah RX 5
Chase RX 4+12
Couch RX 4+11
Jacob RX 4+10
Seth RX 4+2
Clayton RX 4+1
Brantley RX 3+8
Carew RX 3
John Scaled 6
Kathy Scaled 4+11
Rusty Scaled 4
Chuck Scaled 5
Haley Scaled 5+8
Jane G/R 5+8
Burton G 4+8
Jessica G 5+12
Eleanor G/R 4
Sandy G 4
Royer G 5
Jen G/R 4+8
Bryce B 4+8
K-Rev B 4+2
Alix G 4+12
Anne AM/FK 5+9
Rachel G 4+12
Andre B 5
Josh B 4+3
Ewell B 5
Buddy G 4+8
Stephen G 2+8
Hannah B 5+5
Amber B/R 5+1
Robbie G 4+8
Sixone G/R 4+8
Christina G 4+2
WOD Make up a WOD you missed from THIS WEEK ONLY!
or
WOD
500m Row
50 Overhead Squats 75/55
250m Row
25 Pullups
Results
Gritter RX/Scaled Time
WOD I-FRIDAY
Mike K. RX 7:06
Van RX 7:17
Todd RX 7:41
Hal RX 8:17
Nat RX 9:10
Clayton RX 11:54
Giery RX 12:31
Kat RX 12:54
George RX 13:03
Carole RX 16:11
Shelby RX 16:45
Brantley RX 17:01
Rusty BS 13:07
Scott 65# 11:57
Jacob 95#/BS 11:21
Alix 55#/G PU 16:57
Nicole 55#/band 14:41
Hannah 55#/band 17:19
Jane BS/G PU 13:21
Burton B PU 11:59
Jessica BS/G PU 11:29
K-Rev BS 15:43
Rachel G PU 11:17
Steven 65# 10:38
Bryan 45# 14:50
WOD II-“Jake”
Kelly 175# 16:10
Alexa 85# 15:40
Eleanor 65# 16:51
WOD III-“Cindy Runs”
Butler RX 22:30
Hollie RX 26:34
Carew RX 38:15
WOD IV-“BS/Grace”
RX/Scaled BS/CJ Time Run Time
Buddy RX 8:39 7:40
Bryce RX 8:40
Mandy RX 9:19 6:37
Lane RX 9:27 6:37
Katie RX 13:38 6:33
Haley 65#/55# 9:41 6:20
WOD V- “5-10-15-20”
RX/Scaled Time
Greg RX 11:12
Hal RX 12:04
Sarah RX 12:36
Van RX 13:05
Kat RX 13:25
Craig PU 16:39
Skill Overhead Squats
WOD
5-10-15-20
Double Unders/3x Singles
Burpees
V-Situps
HandStand Pushups(1 or 2 Pad) 2x Pushups(Hr)
There is RX HSPU or 2 Pads then you must scale to 2x Pushups.
Core 8 rounds of Tabata Plank
Results
Gritter RX/Scaled Time
Charlie RX 10:44
Todd RX 12:24
Jared RX 12:45
Mike K. RX 13:19
Jade RX 14:03
Rachel RX 14:27
Rick RX 15:00
Kathy RX 15:35
Shawn RX 16:11
Shelby RX 16:40
Marcos RX 19:05
David RX 19:32
Jacob RX 21:14
Nicole Pike 16:48
Brantley Pike 16:48
Taylor SideTaps 9:09
John PU 10:38
Rusty PU 15:50
Scott Pike 12:30
Alix Pike 14:30
Jane PU 16:49
Katie S/HSPU 14:34
Lane PU 16:43
Royer DU/HR 14:38
Alexa S/HR 16:09
Jessica HR 16:33
Bryce HR 14:23
Jeff HR 18:27
K-Rev HR 14:03
Chris 12:00
Drew 13:00
Matt 12:39
Bre DU/HR 14:10
Steve S/HR 14:46
Jake DU/HR 14:56
Hannah S/HR 14:41
Chase DU/HR 16:38
Celeste S/HR 12:16
Erin S/HR 16:38
Josh Y. S/HR 19:12
Cole S/HR 10:30
Buddy S/HR 14:30
Bryan S/HR 15:16
Sixone S/HR 15:39
Phil SideTap/HR 17:05
Amber S/HR 10:43
Robbie S/HR 12:43
Christina S/HR 12:29
WOD I 95#/65# 25 BACKSQUATS 30 CLEAN & JERKS 25 BACKSQUATS REST ~5MIN WOD II 4 X 200M SPRINTS REST 1MIN BETWEEN RUNS RESULTS Gritter WOD I WOD II Mike K. RX 3:37 5:55 Seth RX 6:32 5:56 Clayton RX 6:08 6:18 Nicole RX 6:32 6:04 Brantly RX 6:10 6:12 Jake RX 4:12 5:36 Kat RX 5:59 5:51 Burton RX 10:39 7:46 Jessica RX 8:00 6:25 Carole RX 7:27 6:48 Marcos RX 6:36 6:01 Rachel RX 6:16 5:48 Shawn RX 4:51 5:29 Cole RX 25/30- 5:30 Giery RX 6:03 6:19 Steven G. RX 7:17 5:43 Kristy RX 9:14 6:31 Alix RX 6:22 6:35 Hannah RX 9:13 6:38/6:48 Nat RX 6:29 5:47 Van RX 4:34 5:41 Hal RX 4:38 5:25 Kelly OH RX 5:30 6:09 Steve S. RX 7:54 6:04 Jacob RX 5:33 6:02 Todd RX 3:33 Cameron RX 10:26 7:28 John push/35 4:00 6:06 Jane 50#cj/55#bs 8:20 7:03 Alexia 55# 8:19 6:39 Eleanor 35# 8:10 6:29 Carew 75# 11:03 8:34 Ewell 75# 6:40 5:57 Bryan 75# 6:39 5:58 Chase 75# 7:56 5:54
WOD “Cindy Runs”
5 rounds of
5 Pullups
10 Pushups (HR)
15 Airsquats
800m RUN
3 Rounds of…
400m Run
2 Rounds of…
200m Run…TIME!
Results
Gritter RX/banded Time
Scott RX 16:18
Rebecca RX 18:35
Seth RX 19:57
Jake RX 22:07
Clayton RX 23:08
Lane RX 28:53
Craig RX 24:26
Marcos RX 23:57
Shelby RX 32:13
Charlie RX 14:36
Hal RX 14:17
Giery RX G.F.Y.
Steven RX 16:36
M.F. Jones RX 16:08
Tripp RX 29:09
Van RX 15:01
Steve S. RX 20:26
Bryan RX 21:57
Bre RX 19:31
Jacob RX 23:28
Joe F. RX 17:44
Haley blue/red 21:18
Kathy blue 21:50
Nicole green/red/row 22:52
Rusty blue/red 26:42
Jane green 21:50
Jeff blue 33:33
Emory green/red 25:13
Royer blue/red 22:05
Alexa green 25:17
Jessica K. green/red 25:06
Carole blue 30:21
Bryce green 24:33
K-Rev blue 27:40
Ewell green 21:07
Erin green/blue 17:59
Alix green 27:03
Celeste jump 15:45
Hannah red/blue 23:43
Phil jump 23:22
Sixone green/blue 31:33
Christina green 25:37
Robbie green 26:23
Ellen(1stWOD) green 21:52
Andrea blue 21:46
Buddy green 35:03
Mandy blue 22:18
