The One and ONLY Island Box!
The One and ONLY Island Box!
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
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
