The One and ONLY Island Box!
The One and ONLY Island Box!
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
1. Strength
5×5 Front Squats 95/65 and GO UP
2. WOD
5-10-15-20 Deadlifts X-125% Rx-100% Scaled 70% Body Weight
10-20-30-40 AirSquats (Perfect form and RANGE OF MOTION)
3. CORE
100 Flutterkicks (2ct)
4. Skill
5-4-3-2-1 Snatch Balance 45/35 and UP
Gritter Weight Time
Hal 240 5:24
Shawn 215 5:46
Charlie 220 6:00
Mike K. 265 6:24
Todd 250 6:38
Steven G. 200 6:52
Anne 160 8:26
Erin 200/175 9:30
Nat 245 9:37
Bryan 185 9:37
Jacob 250 10:38
Mandy 130 10:38
Bre 105 5:30
Butler 215 6:00
Scott 165 6:28
Celeste 135 6:42
Brantley 250 6:46
Shelby 115 6:58
Sarah 110 6:58
Kelly OH 150 7:05
Robin 145 7:23
Laura 130 8:00
Christina 125 8:32
Matt 225 8:34
Kat 155 8:59
Marcos 195 9:18
Robbie 225 9:44
Burton 230 10:01
Kate 65 11:00
Carol 60 12:25
Mac 125 6:06
Jane 65 6:06
Kathy 105 6:33
Hollie 110 7:52
K-Rev 85 7:59
Couch 155 8:13
Carole 115 9:11
Josh Y. 145 9:25
Phil 165 10:33
Buddy 175 12:20
