The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 15 AMRAP
5-10-15-20-25…and UP
Double Unders (Singles x3)
Medball Abmat Situps 20/14 (GHD for the NASTY)
Jumping Lunges (Single Count)
1 Sidewalk Lap Farmer Carry 70/53/44/35
Gritter Reps
Mike K. GHD/70# 30+40
Scott GHD/53# 30
Mike S. GHD/70# 25+46
Clayton GHD/70# 25+44
Anne GHD/44# 25+31
Bryan GHD/53# 25
Kelly OH 14mb/53# 30+59
Jessica 14mb/44# 30+42
Melody 14mb/44# 30+15
Laura 14mb/35# 25+90
Erin 14mb/70# 25+80
Jacob 20mb/70# 25+35
Carole 14mb/44# 20+10
John 14mb/35#/s 35
Robin 14mb/53#/s 30+67s
Steve 20mb/70#/s 30+57
Jenny 14mb/44#/s 30+50
Jason 20mb/70#/s 30+36s
Brantley 20mb/70#/s 30
Jane 10mb/35#/s 25+90
Mandy 14mb/53#/s 25+90
Hollie 14mb/44#/s 25+76
Alix GHD/53#/s 25+70s
Eleanor 44#/s 25+65
Rachel 14mb/35#/s 25+45
Miranda C. 14mb/35#/s 25
Trip 53#/s 25
Phil 20mb/53#/step 20+47
Caroline T. 5#/s 20+10
Strength Backsquats
2×6 @ 95/65
2×5 @ 115/75
2×4 @ 135/85
2×3 @ 155/95
2×2 @ 185/105
X-Grit go HEAVIER
WOD “Not Fran”
5-4-3-2-1
Thrusters X-Grit 165/105 Rx 135/85
Strict Pullups/2x Banded
200m Run
***You want more Go 5-4-3-2-1-2-3-4-5***
Gritter Time
Hal XX 135 14:37
Scott XX 115 15:04
Jacob XX 115 18:13
Clayton X 165 10:58
Mike S. 7:59
Brie 8:17
Buddy Grn 12:14
Carole Blu 12:15
Nat 7:26
Steve S. 8:07
Kelly OH Blu 9:42
Alexa Blu 9:46
Lori Blu 12:10
Josh Y. Grn 11:02
Miranda L. Grn 11:07
Carew Grn 14:41
Bryan 9:21
Ewell Grn 9:52
Eleanor Grn 10:08
Mandy Blu 10:21
Laura Grn 10:23
Katie Blu 10:44
Jay Blu 11:54
Jane 35kb 11:05
Jenna 15DB/BluRd 13:05
Carrie 55/GrnRd 13:25
Ben 55/Jump 13:37
WOD FOR TIME!!!
21-18-15-12-9-6-3
Thrusters 95/65…(55+ is 65/45)
Bar Facing Burpees
Don’t forget we will be having a Final Open WOD Bash this evening.
Bring Snacks and drinks and let’s cheer on our GRIT FAMILY.
Gritter # Time
Todd RX 13:09
Hal RX 14:50
Shawn RX 14:53
Van RX 15:03
Mike K. RX 15:32
Kelly OH RX 15:50
Cole RX 15:59
Steven RX 17:58
Bre RX 18:40
Carole RX 19:41
Jenny RX 19:53
Robin RX 20:03
Anne RX 20:05
Jessica RX 21:04
Nat RX 21:08
Clayton RX 21:11
Kathy RX 22:58
Eleanor RX 23:51
Marcos RX 24:15
Miranda L. RX 25:03
Shelby RX 25:21
David RX 26:04
Alix RX 26:45
Haley RX 28:04
Bryan RX 31:38
Buddy RX 34:25
Ewell 65 22:02
Carew 65 25:26
Paige S. 55/PP 19:19
Royer 55 20:20
Katie 55 20:55
Alexa 55 22:23
Jenni 35 16:40
Jane 35 19:55
Ben 14MB 19:54(21-15-9)
METCON
Tabata Stations
8 rds of :20 WORK :10 REST
Complete all 8 rds of the exercise before rotating.
Take 1 min rest to rotate to next Station. Record Score
1. Row for Calories
2. Slam Ball 30/20
3. Burpee to Plate Touch 45#
4. Double Unders/ Singles
Score Example 60/50/45/140
CORE
25 to 50 Rower/Box Plank Pikes
Feet on rower seat, hands on 20″ Box. Start in Plank and then pull feet in and Butt Up to Pike, Lower back down.
Strength
Weighted Pullups (Pullup/Chin Up/Mixed Grip…Just start from Deadhang and do not KIP)
Use DB’s, or weight Belt and KBs
Strict Pullup Band work for others.
Gritter 1 / 2 / 3 / 4 Total
Shawn 77 / 81 / 69 / 193 420
Steven G. 69 / 80 / 56 / 199 404
Mike K. 76 / 89 / 44 / 187 396
Hal 83 / 89 / 70 / 137 379
Scott 62 / 80 / 49 / 145 336
Celeste 51 / 75 / 36 / 129 291
Laura 43 / 41 / 37 / 153 274
David 62 / 63 / 33 / 111 269
Jessica 50 / 69 / 33 / 117 269
Anne 49 / 67 / 41 / 84 241
Craig 65 / 46 / 30 / 99 240
Jacob 70 / 50 / 32 / 73 225
Buddy 60 / 55 / 30 / 70 215
Christina 52 / 61 / 31 / 54 198
Steve S. 64 / 73 / 44 / 400 314
Jenny 50 / 76 / 41 / 420 307
JHyde 62 / 63 / 43 / 425 305
Bryan 60 / 60 / 43 / 399 296
Josh Y. 64 / 55 / 32 / 370 274
Mandy 40 / 45 / 40 / 436 270
Jane 37 / 64 / 36 / 397 269
Kip 52 / 53 / 46 / 314 255
Haley 44 / 69 / 32 / 320 251
Phil 47 / 62 / 24 / 84step 217
Miranda C. 33 / 22 / 44 / 333 210
Hollie 47 / 58 / 37 / 193 206
Nikki 43 / 47 / 32 / 141 165
Strength Strict Press 3 set x 10 rep
WOD
25-20-15-10
Kettlebell Swings (russian) 70…53…44…35…26
Walking Lunges
GHD or 2x Abmat Situps
Cool Down
Crossover Symmetry RECOVERY…Stay light!
Gritter SP# Time #
Hal 95 6:37 70/GHD
Van 95 7:03 70/GHD
Todd 95 7:58 70/GHD
Scott 85 7:58 70/GHD
Steven 75 8:50 70
Clayton 115 9:52 70/GHD
Mike K. 135 10:10 70/GHD
Andre 85 6:51 53
Kat 55 8:13 53/GHD
Bryan 65 8:37 53
Anne 45 9:48 53/GHD
Steve 85 10:13 53
Jacob 10:30 53
Josh 65 10:53 53
Eleanor 50 8:28 44/GHD
Bre 55 8:29 44
Christina 55 8:44 44
Kristy 55 9:16 44
Brie 55 9:30 44
Laura 35 9:40 44
Robin 65 9:52 44
Jessica 45 10:07 44
Alexa 40 10:26 44
Jenny 45 10:31 44
Ewell 65 10:58 44
Carole 75 11:09 44
Taylor 55 9:03 35
Katie 45 9:31 35/GHD
Royer 45 10:30 35
Melissa 45 10:48 35
Ben 55 15:00 35/26
Liz 35 9:25 26
Sandy 30 10:32 26
Strength
5×3 Hang Clean (Below the Knee)
50% 1 RM and UP by 20/10/5
WOD 12 EMOM
10 Double Unders/30 Singles
2 Deadlift (Touch and Go)
8 Bar Pushups
X-Grit 315/205
Rx 275/175
225/155…185/115
Gritter HC WOD
Todd 235 315
Cole 215 315
Mike K. 215 315
Clayton 205 315
Brantley 205 315
Van 195 315
Nat 185 315/275
Buddy 175 275
David 165 275
Jacob 155 275
Shawn 155 275
Steven G. 155 275/225
Josh Y. 135 275/225
Erin 135 175
Kat 135 175
Brie 120 175
Carole 115 175
Anne 105 175
Marcos 165 225
Craig 150 225
Scott 145 225
Lane 145 225
JHyde 125 225
Laura 110 145
Kelly OH 110 145
Jennie 105 145
Melody 105 145
Miranda L. 95 145
Eleanor 95 145
Christina 95 145/125
Mandy 85 145
Bryan 125 185
Melissa 85 115
Katie 70 115
Miranda C. 70 115
Nikki 70 115/95
Strength
Front Squat 5setx3rep @70% 1 Rep Max
WOD
4 RFT
20 Thrusters 75/55
5 Bar Over Burpees
200m Run
WOD 2 14.4 ONLY if you need a score. Still do Front Squats!
14 AMRAP
60 Calories
50 Toes to Bar
40 Wall Balls 20/14 to 10/9′
30 Cleans 135/95
20 Muscle Ups
WOD 1
Gritter Time
Shawn 10:31
Kelly OH 11:24
Van 11:54
Andre 12:42
Cole 12:50
Nat 13:18
Anne 13:32
Celeste 13:40
Carole 15:33
Seth 15:51
Alexa 15:58
Royer 16:00
JHyde 16:44
Katie 16:49
Laura 16:51
Jacob 16:55
Mandy 17:24
Ewell 17:30
Lane 17:59
Richard 18:19
Melissa 18:28
Brantley 19:59
Buddy 20:51
John 35# 15:21
Miranda C. 45# 22:24
WOD 2 14.4
Gritter Reps
Brantley 180
Scott 180
Van 180
Marcos 168
Clayton 145
Robin 143
Butler 140
Taylor 136
Eleanor 135
Craig 105
Carew 96
Miranda L. 81
WOD OPEN 14.4
14 min AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls 20-10’/14-9′ (14-8′ if you are not registered)
30 Cleans 135/95 (115/85 or 95/65 if you are not registered)
20 Muscle Ups (20 Pullups if you are not registered or do not have MU. Mark you time for CLEANS)
POST WOD
800m run
Skill 1 Arm Overhead Squat
WOD 2 min EMOM
1…200m Row
2…5 DB Push Press-1 OHS
5 Toes to Bar
5 DB Push Press-1 OHS
LAST ROUND (20:00 Mark)
1…10 DB Push Press-2 OHS
10 Toes to Bar
10 DB Push Press-2 OHS
Gritter #
Todd 50 OHS
David 50
Hal 50
Clayton 45
Seth 45
James 45
Scott 45
Josh 45
Buddy 45
Nat 45 OHS
Marcos 45 OHS
Lane 40
Steven 40 OHS
Kathy 35 0HS
Erin 35
Kelly OH 35 OHS
Bryan 35 OHS
Jessica 30 OHS
Ryan 30
Phil 30
Celeste 30
Alix 30 OHS
Robin 30 OHS
Eleanor 30
Mandy 30
Jenny 30 OHS
Royer 25
Melissa 25
Melody 2×25 Hang Cleans
Nikki 20
Jane 10
Happy Birthday Jane, Kathy and Josh!
You guys are in TROUBLE!!
WOD
400m Run
63 Plate Press 45/35
63 Plate Sidetaps
63 Flutterkicks (2ct Plate Pressed)
400m Run
30 Slam Balls 30/20
30 Goblet Squats
30 Walking Lunges
400m Run
43 Abmats
43 Push Ups (HR)
43 Mountain Climbers (2ct)
400m ROW
21 Burpee CASH OUT
Gritter # Time
Hal 45/40 19:25 GHD
Van 45/40 20:56 GHD
Mike K. 45/40 22:01 GHD
Shawn 45/40 22:45 GHD
Jacob M. 45/40 28:26 GHD
Charlie 45/30 19:56 GHD
Steven G. 45/30 20:53 GHD
Scott 45/30 21:15
Andre 45/30 21:38
Erin 35/20 21:57
James 45/30 23:31
Kathy 35/20 23:53
Celeste 35/20 24:16
Steve S. 45/30 24:17
Jenny 35/20 24:23 Pukie
Brie 35/20 24:56
Seth 45/30 25:04
Bryan 45/30 25:06
Royer 35/20 25:33
Eleanor 35/20 25:45
JHyde 45/30 26:43
David 45/30 26:43
Laura 35/20 28:43
Carole 35/20 28:52
Melody 35/20 29:07
Alix 35/20 29:42 GHD
Melissa 35/20 29:47
Don 45/30 30:03
Jacob 45/20 22:05 1st WOD
Bre 25/20 22:29
Alexa 25/20 26:24
Jane 25/20 28:08
Phil 35/30 28:20
Anne 25/20 30:18 GHD
Carew 35/20 37:07
Sandy 15/10 28:29
