The One and ONLY Island Box!
The One and ONLY Island Box!
Skill Clean Technique
Perform with 45/35/PVC:
Clean Pulls (5 Evos) with 2 sec pause on tip toes from: Hang, below knee, and Start Position
Power Cleans (5 Evos) from 3 Positions
Squat Cleans (5 evos) from 3 Positions
WOD
Garage Games Master WOD 2
5-4-3-2-1 Squat Cleans 185/125…155/105…135/85
10-8-6-4-2 Hand Stand Pushups
10-8-6-4-2 Pistols (Each Leg)
Reduce reps by:
1 Squat Clean
2 HSPU
2 Pistols
Final round will be
1 Squat Clean
2 HSPU
2 Pistols (each Leg)
The scale for this WOD will be:
2x Pushups (hr)
2x Airsquats
X-GRIT…AS SOON AS YOU CALL TIME…SQUAT CLEAN EMOM LADDER BEGINS
Do 1 Squat Clean at next starting minute and perform 2 at the next min, and so on until you fail to complete the required Squat Cleans.
CORE
100 Bicycles (2ct)
Gritter Time X-Grit
Todd 185/RX 7:33 5+3
Van 185/RX 9:24
Mike K. 185/RX 10:15 5
Shawn 155/RX 10:08 5+4
Steven 155/RX 10:33
Seth 155/RX 10:38
Kat 105/RX 12:02
Kelly OH 105/RX 12:20
Robin 105/pu/as 7:36 5+3
Burton 155/pu/as 8:17 4
Brie 105/hspu/as 9:04
Giery 155/pu/as 9:41
Carole 105/hspu/pp 10:57 3+3
Butler 135/pu/as 5:12 5
Kip 95/pu/as 6:09 7
Marcos 135/pu/as 6:30 3+3
Whitney 65/pu/as 8:08 3+2
Brantley 185/pu/as 8:59 3
Bryce 75/pu/as 9:10
Craig 135/pu/as 9:10
Robbie 135/pu/as 9:10
Hollie 75/pu/as 9:16 5
Christina 85/pu/as 9:47
Bryan 95/hspu/pp 10:50 6+4
Lane 115/pu/as 11:08 3
WOD “Rowing Annie”
500m Row
50 Double Unders/200 Singles
50 Abmat Situps
400m Row
40 DU/160 Singles
300m/30/120
200m/20/80
100m/10/40
Gritter Time
Steven RX 13:58
Van RX 14:04
Hal RX 15:03
Mike K. RX 15:06
Kelly OH RX 16:03
Marcos RX 16:10
David RX 16:31
Giery RX 16:34
Kat RX-GHD 17:34
Kristy RX 18:06
Scott RX 19:30
Sarah RX 19:49
Jacob RX 22:20
Celeste s 17:08
Buddy s 17:23
Bryan s 17:59
Carole s 19:06
Christina s 19:09
Lane s 19:46
Miranda s 19:54
Ewell s 20:08
Josh Y. s 20:09
Brantley s 20:51
Mandy s 20:52
Amber s 21:17
Robbie s 21:36
Emily s 21:50
Cameron s 22:12
Phil hop/step 22:50
Jeff s 24:02
Melissa s 24:48
Carrie s 25:11
Delta s(1st WOD) 26:47
Stephen s 28:25
Skill
1 min Burpees FRESH…try and beat yesterdays number!
WOD 21-15-9
Kettlebell Swings
Wall Balls
X-70/30 and 44/20
RX-53/20 and 35/14
Rest EXACTLY 2 min
then 1 min GOBLET SQUATS
CORE
30-20-10
Flutterkicks
Scissorkicks
Gritter Burpees WOD Goblet
Clayton 21 6:04 22
Jacob 23 8:32 25
Erin 19 3:51 33
Kelly OH 25 4:46 26
Kip 24 5:59 23
Carole 19 5:59 22
Hal 30 3:16 36
Van 31 3:58 30
Shawn 31 4:06 32
Scott 24 4:23 27
George 18 5:11 17
Steven G. 29 5:32 25
Jeff 19 5:48 24
Steve S. 27 5:50 24
Rod 19 9:09 19
Sixone 18 4:06 24
Bre 26 4:06 32
Robin 22 4:15 27
Brie 20 4:20 32
Celeste 22 4:20 32
Jenny 20 4:29 28
Laura 18 4:31 23
Bryce 19 4:51 25
Anne 22 4:52 30
Miranda L. 18 4:52 25
Steppy 16 5:07 21
Sandy 21 5:24 26
Eleanor 22 5:35 27
Alexa 21 5:44 28
Haley 18 5:45 24
Emory 18 4:35 23 26/14
Melissa 19 5:21 30 26/14
Skill Split Press
3×10 45/35 and go up.
The Split Press is a Strict Press in the Split Jerk Catch position.
Strength Backsquats with 3 sec Pause at Bottom then explode up.
5×3 135/95 and Up
WOD 10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar over Burpees
225/155…185/135…155/115…135/85
CALL TIME…Then REST EXACTLY 2 mins and then:
MAX REP Burpees in 1 min.
Gritter Weight WOD Burpees
Hal 225 5:38 27
Mike K. 225 6:16 19
Todd 225 6:21 25
Charlie 225 6:32 26
Andre 225 8:25 19
Jacob 225 9:07 19
Steven G. 225 9:09 23
Erin 155 9:21 15
Shawn 225 9:35 29
Robin 155 9:47 19
Brantley 225 11:13 17
Nat 225 11:19/du 21
Anne 155 11:26 19
Clayton 225 11:39 19
George 245 15:00 16
Scott 185 8:26 20
Giery 185 9:01 18
Robbie 185 9:04 20
Jenny 135 9:16 18
Seth 205 9:48 17
Buddy 185 11:27 14
Jeff 185 11:28 15
Marcos 185 11:33 20
Lane 185 11:34 16
Jessica 135/105 13:08 15
Mandy 110 7:40 24
Kristy 110 7:51 17
Christina 115 8:17 18
Laura 115 8:35 18
Sarah 115 9:31 27
Bryan 155 9:43 19
Eleanor 115 9:52 17
Phil 165 12:09 13
Melody 115 12:13 13
David 135 6:52 18
Ewell 135 8:51 14
Kip 135 8:53 21
JHyde 135 9:46 15
Stephanie 85 10:43 ~
Rod 135 12:08 18
Suzy 85 14:10 16
Shema 85 14:30 21
Todd Jr. 50 7:07 25
Happy Birthday Eleanor
WOD “Eleanor”
135/85 115/75 95/65
10 min Amrap
3 Power Cleans
3 Push Press
6 Bar Pushups
20 Flutterkicks (over bar)
12 reps per round, Flutterkicks don’t count in score.
at 12min mark begin:
“Gone in 60 Seconds”
60 seconds of Plank hold each of:
Front, Side, Back, Side
Can YOU stay in it or are you GONE!!!
Gritter Weight Rounds
Cole 135 12+1
Van 135 11+12
Erin 85 11+6
Kelly OH 85 10+4
Kat 85 10+1
Jacob 135 10
Brantley 135 9+5
Clayton 135 9+3
Jeff 135 7+2
George 135 6+3
Hal 115 14
Steven 115 12+12
Andre 115 10+6
Anne 75 10+3
Robbie 115 10
Giery 115 10
Brie 75 9+12
Carole 75 9+8
Seth 115 9+5
Scott 115 9
Steve 115 9
Marcos 115 9
Robin 75 8+11
Buddy 115 8+4
Miranda L. 75 8+3
Bre 75 7+3
Laura 75 7+3
Lane 115 6+9
Jason 115 6+3
Taylor 65 10+12
Christina 65 9+6
Eleanor 65 9+4
Jenny 65 9+3
Bryan 95 9+1
Craig 95 9
Bryce 65 8+12
Hollie 65 8+12
Sarah 65 8+12
Melody 65 8+11
Katie 65 8+8
Jessica 65 8+7
Mandy 65 8+3
Carew 95 7+8
K-Rev 55 7+12
John 45 8
WOD
20-15-10-5
Deadlifts
Jumping Lunges (2ct)
400m Run
Bench
Guys Girls
X-GRIT 255/155 155/85
I. 225/135 135/65
II. 185/115 125/55
III. 165/95 105/45
Gritter Time
Mike K. 16:25
Charlie S. 17:07
Brantley 18:19
Cole 19:53
Todd 20:49
Carole 21:45
Jacob 24:35
Hal 14:14
Charlie Y. 16:31
Van 17:05
Robin 20:36
Stephen W. 20’s +400
Alix 25:20
Anne 25:21
Steven 15:17
Celeste 18:11
Miranda 18:13
Kristy 20:26/row
Eleanor 20:27
Scott 20:36
Taylor 20:56/row
Mandy 21:59
Laura 22:30
Seth 22:45
Craig 185/95 22:52
Buddy 24:06
Jeff 25:25
Alexa 19:18
Bryan 19:56
Phil 20:58/row/step
Melissa 21:54
Josh Y. 23:16
Jenna L. 25:45
Jason 29:35
Kelly OH 115/65 15:50
Bre 115/pushups 15:13
Bryce 75/65/row 20:20
Royer 125/65 21:15
Sandy 125/45 21:22
Katie 115/55/row 25:07
J.Hyde 165/135 30:15
Strength
Backsquats
4x4x4 50% 1RM
3x3x3 65%
2x2x2 80%
WOD
Tabata 8 Intervals of
20 sec Max Double Unders
10 sec Rest
20 sec Any Plank
10 sec Rest
Record Max DU in 20 Seconds
Lifting Seminar Prep
3 Position Snatch + OHS
Gritter Highest Round
Jacob 45
Todd 43
Hal 41
Kelly OH 40
Charlie 39
Shawn 39
Laura 34
Anne 32
Steven G. 32
David 29
Sarah 28
Kat 26
Scott 25
Clayton 20
Jessica 18
Bryan 9
Jeff 3
Emory 63/s
Sarah 60/s
Eleanor 52/s
Kip 52/s
Melissa 45/s
Brantley 40/s
Stephen 36/s
Jason 32/s
Phil 8/abmats
WOD
1000m ROW
50 Abmat Situps
50 Floor Presses 45/35/25
500m ROW
50 Abmat
50 Floor Presses
250m ROW
25 Up and Overs
Gritter Weight Time
Hal 45 11:49
Steven 45 12:16
Kip 45 15:15
Van 45 15:24
Marcos 45 15:43
Scott 45 15:49
Buddy 45 15:59
Robbie 45 16:21
Brantley 45 16:30
Bryan 45/25 16:52
Jacob 45 17:53
Seth 45 17:59
Justin 45 18:06
Burton 45 18:07
Steve S. 45 18:32
Josh 45 19:02
Ewell 45 20:00
Lane 45 20:05
Phil 45/25 21:03
Tim 35 17:41
Amber 35 18:19
Carole 35 19:17
Stephen 35/25 21:52
John 25 16:32
Christina 25 17:06
Emory 25 17:25
Jenny 25 17:37
Miranda L. 25 18:03
Greg 25 18:05
Mandy 25 18:29
Eleanor 25 18:38
Emily 25 18:40
Laura 25 18:52
Melissa 25 19:22
Katie 25 21:56
Bryce 25 22:11
WOD “Dirty”
Buy In 37 SlamBalls
4 Rounds of
400m Run X-40/70, 30/53, 20/35
10 Pullups
10 Box Jumps
10 Pushups (Hr)
10 Kb Swings (American)
10 Goblet Squats
Cash Out 37 Burpees
CORE
3 Rounds of
30 Flutterkicks (2ct Slam Ball uP)
15 Toes to Bar
Gritter Weight Time
Hal 70 21:42
Mike K. 70 24:50
Todd 70 24:50
Cole 70/du 27:48
Clayton 70 34:46
Jacob 70 34:54
Brantley 70 35:27
Van 53 20:52
Steven 53 21:37
Scott 53 25:03
Seth 53 27:13
Steve S. 53 27:18
Robbie 53/Grn 28:11
Andre 53/Blu 28:27
David 53 29:50
Bryan 53 31:45
Craig 53/DU/Red 32:32
Josh Y. 53/Grn 34:17
Jeff 53/Grn/Step 35:30
Buddy 53/Grn 41:04
Carew 44/S/Blu 45:00
Melissa 26/Step/GrnRd 31:02
Jessica 26/Grn 33:05
Emory 26/20/Grn 30:15
Celeste 20 22:59
Eleanor 20/BluGrn 23:28
Erin 20/Grn 26:09
Sandy 20/S/Step 28:30
Robin 20/S 28:32
Kelly OH 20 28:38
Christina 20/BluRd 28:46
Kristy 20/Blu 29:20
Katie 20 29:26
Kayla 20/AS 30:04
Sarah 20 30:08
Royer 20/S/Blu 31:59
Anne 20 32:15
Laura 20/Rd 32:50
K-Rev 20/S/Blu 33:50
Bryce 20/S 34:20
Alexa 20/S/Grn 34:44
Carole 20 36:06
Jason 35/3rds.GrnBlu 37:00 10 Burpee
Ewell 30/44/Blu 29:20
1. Skill
Snatch Grip Deadlifts
2. WOD
5 Rounds
3 Strict Press
3 Push Press
1 Split Jerk
25 Double Unders/3 x Singles
25 Abmats/ 20 GHD
3. Post Wod Lifting Seminar Prep
15 Eovolutions
Hang Snatch Pulls Floor/Below Knee/Above Knee
Gritter #/DU or S/GHD or Ab Time
Todd 115/DU/GHD 9:35
Charlie 115/DU/GHD 9:35
Kat 65/DU/GHD 9:56
Nat 95/DU/GHD 10:20
Cole 115/DU/GHD 11:47
Bryan 60/DU/GHD 12:31
Katie 55/s/GHD 12:45
Mike K. 145/DU/GHD 12:56
Carole 75/s/GHD 16:07
Kip 75/s/GHD 17:51
Kelly OH 65/DU/Ab 7:14
Van 95/DU/Ab 7:36
Steven 95/DU/Ab 8:09
Laura 55/DU/Ab 9:01
Buddy 120/DU/Ab 9:17
Marcos 95/DU/Ab 9:26
Sarah 55/DU/Ab 9:36
Steve 90/DU/Ab 10:17
Couch 105/DU/Ab 10:46
Shelby 55/DU/Ab 10:47
Royer 55/DU/Ab 11:02
Scott 95/DU/Ab 12:27
Anne 55/DU/Ab 13:13
John 45/s/Ab 9:00
Robin 65/s/Ab 9:19
David 115/s/Ab 9:52
Kathy 55/s/Ab 10:10
Christina 65/s/Ab 10:10
Eleanor 55/s/Ab 10:23
Taylor 55/s/Ab 11:20
Robbie 115/s/Ab 11:52
Brantley 115/s/Ab 12:17
Alexa 55/s/Ab 12:33
Jeff 115/s/Ab 12:57
Melissa 55/s/Ab 13:23
Matt 95/s/Ab 13:25
Carew 95/s/Ab 16:09
