The One and ONLY Island Box!
The One and ONLY Island Box!
WOD I 7AMRAP
1-3,2-6,3-9,4-12,5-15…and on!
Power Cleans (65% 1 RM Clean)
3x HSPU (1 Abmat)
***Score is Completed round + reps…EX: 5 + 10 is Completing the 5/15 and then 6 PC and 4 HSPU***
REST 5 min
WOD II 7AMRAP
Front Squats (same bar as WOD I)
200m Sprint/Row if raining
1-200/2-200/3-200…and on!
***Score is TOTAL Front Squats ONLY***
rest 5 min
WOD III 7AMRAP
KB Swings (Russian) (106/70/53/44/35)
2x Jumping Lunges (ONLY count the JUMP)
1-2/2-4/3-6/4-8…and On!
***Score is TOTAL KB Swings ONLY***
Gritter RX/HSPU I Row/Run II KB III
Aaron 115 5+3 15 53# 59
Alix 95/PU 6+1 Row 10 53# 45
Anne 95 4+9 Row 15 53# 52
Brantley 165/PU 6+3 Row 15 70# 47
Bre 75/KU 6+4 21 53# 56
Bryan 100 4+5 15 53# 66
Bryce 65/PU 5+13 Row 10 35# 36
Buddy 135/KU 4+7 10 70# 40
Carole 105/KU 5+8 Row 10 44# 45
Celeste 85/KU 6+9 15 44# 66
Charlie 155 5+16 19 70# 66
Clayton 165 4+5 Row 21 70# 55(row)
Cole 165 5+18 Run 16 70# 55
Don 205 4+8 Row √ 111# 28
Erin 105/KU 5+8 21 53# 60
Hal 135 6+1 21 70# —
Haley 85/PU 6+1 Run 14 44# 55
Hollie 65/PU 6+17 Row 15 44# 48
Jessica 85/KU 5+12 Row 18 53# 49
JHyde 115/KU 5+7 15 53# 55
John 55/KU 4+8 Run 15 35# 45
Kat 95 4+19 21 53# 48
Katie 70 4+10 Run 15 44# 49
Kelly OH 95/KU 5+19 15 53# 56
Kip 95 6 15 53# 66
Kristi 75/KU 5+6 13 44# 45
Lane 115/DU 5+16 Run 10 53# 36
Laura 85/KU 4+5 15 44# 55
Marcos 135 4+3 Run 15 53# 45
Melissa 75/PU 5+4 15 44# 49
Mike K. 165 5+14 Run 21 70# 66
Phil 75/PU 6 11 44# 39
Robin 105/KU 5+3 Row 15 53# 50
Scott 115 4+5 Run 21 53# 55
Shawn 125 4+3 Run 21 70# 63
Steven G. 115 5+6 21 70# 61
Todd 195 5+9 Run 15 111# 47
Tripp 95/PU 6+1 — — —
Van 155 5+16 17 70# 62
Wett 135/? 6+18 10 70# 78
We are strating our 5 Week Deadlift Series. Keep track of your numbers and lets pick up TONS!!!
Strength
5set x 6reps @ 50% of your 1 Rep Max DL
WOD Happy Birthday to Katie Booth…She likes,
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Katie’s Cool Down
GHD Situps
50 RX
25 if you dont so them often
WOD I 12AMRAP
1 Hang Clean 155/105…135/85…115/75…95/65
1 Pistol (Each Leg) Use Bands across J-Hooks for scaled
1 Burpee
Add one rep each minute until failure to complete the required burpees.
rest 5 mins
WOD II
4 x 200m repeats rest exactly 1 min after each sprint
Get your 1 REP MAX Deadlift if you missed it!
Skill Toes Pose
WOD
Buy In 500m Row
20 Push Press 115/75…95/65…85/55
20 Bar Push Ups
800m Run
15 PP
15 BPU
400m Run
10 PP
10 BPU
Cash Out 250m Row
WOD 20-15-10-5
DB Snatch right arm
DB Suitcase Walking Lunge right arm
DB Snatch left arm
DB Suitcase Walking lunge left arm
Airsquat (Pefect depth and 1/4 second pause at top)
Flutterkick (4ct DB Pressed) (80-60-40-20 for those single count peeps!)
X-GRIT 60/40
RX 50/30…40/25
Strength OHS
3x3x2x2x1x1x1
(Non OHSers can Back Squat)
Skill Deadlift 5×5 135/95
Working on position
1 REP MAX on Wednesday
Strength Strict Press
5×5 75/55 and up
WOD
5 RFT
25 Double Unders/75 Singles
15 GHD/30 Abmat Situps
5 Power Cleans 75% BW (X-Grit 100% BW)
Gritter Time
Cole 185 DU/GHD 8:59
Mike 205 DU/GHD 11:30
Hal 185 DU/GHD 11:34
Steven 160 DU/GHD 12:07
Jacob 195 DU/AB 15:04
Brie 90 DU/AB 9:41
Bryan 110 s/GHD 10:21
Royer 85 DU/AB 11:14
Kelly OH 110 DU/AB 11:38
Kip 95 s/AB 11:43
Mandy 75 s/AB 11:52
Robin 110 s/AB 12:16
Clayton 185 DU/GHD 12:19
Laura 100 DU/AB 12:48
Marcos 155 DU/AB 12:51
David 160 DU/AB 14:00
Matt 155 s/AB 14:45
Craig 135 DU/AB 15:03
Melissa 85 s/GHD 15:06
Eleanor 90 s/GHD 15:29
Carole 95 DU/AB 20:46
JHyde 115 s+DU/AB 7:50
Buddy 145 s/AB 12:07
Katie 70 s/GHD 12:10
Kathy 85 s/AB 12:18
Miranda L. 85 s/AB 12:31
Josh 120 s/AB 13:18
Kyle 140 DU/AB 10:41
Scott 205DL DU/GHD 10:47
Jane 85DL s/AB 13:08
Ben 85 s/AB 14:17 <– No Pukie Points!!
Make-up one of this weeks WODs, yes you can do 14.5 or hit todays
WOD 15 AMRAP
25 Double Unders
10 Wall Balls 20/14
25 Flutterkicks (2ct)
10 Walking Lunges
Gritter Time/Reps
Mon
Mike K. (1.2) 19:43
Kip (14.5) 65# 25:37
Cole (14.5) 135# 7:59
Wed I II
Clayton 7:17.7 Row/70 9:25
Katie 10:10.4 35# 10:03
Jenni 11:29.7 7:40 (400/200/100/26)
Thurs I II
Kayla 75# 7:42 105# 4:32
Fri
Buddy 9 (other)
Hal 8+25
Bryan(s) 8+9
Robin(s) 7+93
Mandy(s) 7+79
Nat 7+33
Laura 7+25
Marcos 7+5
Brantley(s) 6
Erin 6
Carole(s) 5+80
Anne 5+67
Ewell 5+30
Couch 5+1
Liz(s) 4+80
Tripp(s) 4
Mike S. Work
WOD I
5 RFT:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20″
Skills
Practice Free Standing Handstands
WOD II (Competitors ONLY)
5-4-3-2-1
Squat Cleans 185/105
HSPU 45#-Abmat
Gritter I II
Mike S. 95/24 6:50 3:48
Clayton 135/24 7:46 10:48
Shawn 95/24 8:11 9:45 145
Kat 85/20 8:48 5:26 105/2pad
Anne 65/20 9:06 6:52 105/2pad
Nat 135/24 9:09 7:44 175/2pad strict
Todd 155/135/24 9:43 3:45
Melody 65/20 11:38 9:30 105/85 HS hold
Mike K. 135/24 11:43 9:54
Bryan 65/24 6:51
Steve S. 95/24 7:33
Brantley 115/24 7:59
David 95/24 8:20
Eleanor 55/20 8:24
Laura 55/20 8:37
Phil 8:45 75CnJ/12step over
Scott 95/24 8:52
John 55CnJ/4rnds 9:00
Jacob 135/24 9:57
Carole 65/20 10:35
Crossover Symmetry (10 reps each)
WOD I
2000m Row
Stay strong and CRUSH THIS!
WOD II
800m Run
30 KB Swings 53/35
400m Run
15 KB Swings
200m Run
Gritter I II
Hal 7:03.6 RX 7:47
Todd 7:14.8 RX 8:57
Shawn 7:22.6 RX 8:43
Scott 7:36.0 RX 8:30
Mike 7:37.0 RX 9:49
Seth 7:44.6 RX 10:26
Jacob 7:52.1 RX 10:23
Erin 7:55.7 RX 8:50
Bryan 7:57.3 RX 10:52
David 7:58.9 RX 10:46
Buddy 8:10.4 RX 12:04
Kat 8:35.3 RX 9:14
Jenny 8:36.7 RX 9:55
Carole 8:39.5 RX 11:05
Jessica 8:39.6 RX 9:32
Eleanor 8:51.6 RX 9:32
Melissa 8:55.7 RX 12:01
Anne 9:00.6 RX 11:33
Melody 9:08.3 RX 10:12
Mandy 10:03.2 RX 11:06
Laura 10:04.8 RX 11:48
Ewell 7:55.4 44 8:46
JHyde 8:07.5 44 10:26
Jane 9:32.9 26 11:12
Elizabeth 12:04.7
Grit Jrs.
Todd Jr. 1300m
Caroline Fish Game score 450
