The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness/Comp
A. 4 x 250m Row. Build to the Fastest time Possible
B. 30-20-10-5 Kettlebell Swings 53/35 American
10 Toes to Bar
5 Goblet Squats
C. Last Chance Fastest 250m Row!!!
Fitness/Comp
A. 1 rm Snatch (Power or Squat)
B. 1 rm Clean (Power or Squat)
Start with a Barbell, add 10/5 per lift and continue up until you fail twice at the Snatch, Then continue up with the Clean until you fail twice.
C. 25-20-15-10-5
Abmat Situps/GHD
Ring Rows (RX is Feet on 12″ Box and Parallel to floor, Scale appropriately for skill)
Fitness/Comp
“Jackie” or “Double Jackie”
1 or 2 rounds of
1000m Row
50 Thrusters 45/35 (65/45 Comp)
30 Pullups (Chest to Bar Comp)
Fitness/Comp
A. 12 AMRAP of
10 Back Squats 135/95
200m Run
Rest Exactly 2 min then
B. 1 min MAX Pullups
then
C. 1 min MAX Burpees
Gritter
Andy 7+2/37/17
Betsy 3+4/16/8
Bekah 5+10/13/14
Blake 5+10/18/13
Brantley 5/13/15
Bryan 5+10/11/11
Burton 5/8/13
Chad 5+30/24/12
Clayton 5+9/15/18
Colt 5+7/12/14
Erin 4+3/16/11
Haley 5+10/10/15
Jacob 5+10/25/17
Jay 7/18/16
Jim 6/15/14
Josh 5+9/14/13
Melissa 5/12/13
Nate 5+10/31/17
Phil 4+3/30/10
Richard 4+7/17/9
Robin 6+10/14/15
Ryan 6+4/20/15
Scott 5+10/32/20
Stephen 5/17/11
Steve 5+10/20/11
Tyler 7+1/17/11
Fitness/Comp
20 AMRAP
10 Deadlifts 225/155
6 Bar Facing Burpees
20 Double Unders/50 Singles
200m Run
Competition…Deadlifts are TNG, Burpees are 2 foot Jump ONLY, and Double Unders you must Unbroken or 2 sets of 10.
Gritter
Steven 225/7+4
Ryan 225/6+8
Van 225/6
Jacob 225/5+36
Kevin 225/5+14
Brantley 245/5+12
Scott 185/7+10
Lori 125/6+14
Marcos 185/6+12
Tate 185s/6
Seth 195/5+36
Buddy 185s/5+10
Geer 125s/4+12
Carole 125/5+6
Anne 125/5+4
Steven K 185/4
Mandy 95s/7+13
Bryan 135s/6+66
Kinzer 95s/6+66
Katy 105s/6+66
Nicole 105s/6+66
Celeste 95/6+16
Ewell 115/6+16
Misty 105s/6+12
Kristi 85s/6+11
Blake 135s/6+2
Greyson 95s/5+66
KRev 95s/5+66
Robin 95s/5+66
Miranda 85s/5+5
Richard F 115s/5
Shelia 45s/5
Stephen 165s/5
Kelly OH 65/4+36
Bobby 115s/4+10
Richard M 95s/4@23:50
Joshua 75s/3
Fitness
A. 10 rds of
5 Pullups
7 Deadlifts
10 Bar Over Hops
10 Flutterkicks (2ct)
rest 5 mins
B. 500m Row Fast
Competition
A. 10 rds of
5 CTB Pullups
7 OHS @ 65/45
9 Box Jumps w/ step down
Rest 10 min
B. 10 rds of
5 ring dips
7 Deadlifts 185/105
9 Air squats
Fitness
Gritter WOD / ROW
Scott 155 9:46/2:01
Adam 155 9:50/1:57.2
Miranda 105rr 11:45/4:17.3(1000m)
Celeste 105 13:00/2:09.9
Chad 115 13:01/1:50.2
Sydney 95 13:01/1:58.9
Katy 85 13:18/2:16.3
Don 135 13:57/1:55.7
Misty 75 14:12/2:10
Lane 95 14:12/1:15.9
Blake 135 14:12/2:01.3
Phil 115 14:36/2:10.9
Garret 135 14:43/1:54.2
Geer 105 14:45/1:57.4
Jacob 185 14:45/1:45.3
Bryce 95 14:46/2:08.8
Dara 35 14:49/2:19.6
Anne 105 14:54/1:59.4
Nicole 85 15:00/2:15
Stephen 165 15:15(6)/–
Ewell 95 15:28/2:01.1
Melissa 105 15:30/2:08.3
Kathy 85 15:44/2:02.3
Grayson 75 16:00/2:31.7
KRev 85 16:09/2:14.5
Alix 105rr 16:28/2:19.5
JV 95 16:40/2:04.9
Mandy 105 16:40/2:23.3
Jeff 135 17:20/1:45.5
Haley 105 17:22/2:14.1
Buddy 135 17:59/1:56.2
Kristi 85 18:47/2:01.3
Richard 115 19:28/2:03.4
Betsy 115 19:49/2:20.7
Richard M 75 26:20/2:34.6
Kathy WC 15 3rds/12min
Comp
Gritter
Clayton +fitness row 1:41.2
Todd
Carole
Colt
Lori
Bekah
Steven
Kathy
Anne
Ryan
Hal
Van
Mike K
Fitness
A. Heavy Clean and Jerk
B. 15 AMRAP
10 Airsquats
10 Pushups
10 Toes to Bar
10 Jumping Lunges (1ct)
Rest :30 after each rd.
GO FAST but PERFECT Form!!!
Competition
A. Build to a Heavy Clean and Jerk
B. 4 Sets at 97% Effort
12 TNG Squat Cleans 95/65
12 Bar over Burpees (2 foot hop only)
400m Row ALL OUT
rest EXACTLY 4:00 b/t rounds
Fitness
Gritter
Adam 175/7
Bre 115/8+14
Dara 50/3
David 175/7+9
Ewell 125/5+25
Garret 175/8
Jay 155/7+20
JTate 185/7+20
JV 115/6+25
KRev 75/8
Kelly OH :)/5+28
KerriAnne 65/8
Kinzer 115/8+10
Miranda 105/6+25
Robin 135/8+4
Scott 155/9+21
Seth 185/6+20
Shelia 55/5
Sydney 100/7+35
Comp
Gritter
Todd
Carole
Colt
Lori
Bekah
Steven
Clayton
Kathy
Anne
Ryan
Hal
Brantley
Jacob
Melissa
Katy
Fitness
A. 5 x 200m Run Repeats
rest EXACTLY 1:00 in between each run. Mark Time after final run.
In the REMAINING Time left to 10:00 min mark
A.1. Max Reps of Push Press at 95/65
10:00 to 15:00 REST
At 15:00 min Mark
B. FOR TIME
300m ROW
10 Clean and Jerk 95/65
10 Bar over Burpees
10 Clean and Jerk
300m Row
Fitness
Gritter
Bekah 8:11/23/6:18
Bobby 9:01/15/work
Bryce 8:54/17/7:30
Clayton 8:05/35/6:06
Colt 7:28/45/5:39
Don 8:04/16/10:06
Ewell 7:56/28/6:34
Greyson 8:31/21/8:35
J.Varn 8:00/20/6:53
Jacob 8:00/45/6:33
Josh Y 7:59/24/7:33
Kathy 8:23/14/7:31
Lori 8:06/37/6:06
Mandy 8:01/15/10:10
Melissa 8:46/16/7:17
Miranda 8:25/23/6:05
Misty 8:11/39/6:22
Nicole 9:00/15/6:15
Richard F 8:52/22/8:12
Robin 9:08/13/8:03
Ryan 7:21/31/6:42
Scott 7:22/42/5:46
Shelia 7:28/20/9:47
Spencer 7:29/24/8:56
Fitness
A. For time
250m Row
9 Deadlifts 315/205
500m Row
15 Deadlifts 225/155
1000m Row
21 Deadlifts 135/95
REST 5 MIN
B. for time
10-8-6-4-2 Front Squats
25 Double Unders/75 Singles OR 200m RUN
Competition
A. Finish up Monday
B. Snatch Pull.Power Snatch, 1.1 to Moderate Weight
C. 15 EMOM of
2 Muscle Ups
4 Pistols Alt legs
Fitness
Gritter
Miranda 11:54/23:00s
Colt 10:29/23:20
Anne 15:01/27:43run
Clayton 11:17/24:43du
Alix 15:24/29:59s
Jacob 13:39/32:28du-run
Marcos 11:50/23:22du
Don 13:26/28:26
Seth 14:01/29:19du
Scott 9:53/18:56du
Chad 10:16/22:02s
Bryan 11:17/22:30
Josh B 12:06/23:46s
Misty 12:28/24:14run/s
Ewell 12:38/25:12run
Blake 12:09/25:33run
Spencer 13:21/25:56du
Geer 12:04/26:11run
Craig 11:32/26:50du
George 11:09/28:00s
Charlie 14:00/28:00s/r
Lee 12:03/28:45r
Phil 13:02/30:29
KRev 16:12/32:14s/r
Dara 75/15
Comp
Gritter
Clayton
Carole
Todd
Shockley
Mike K
Ryan
Lori
Hal
Colt
Bekah
Mandy
Melissa
Fitness
10 rounds of
3 TNG Power Cleans 155/105
5 HSPU/2 x Pushups
7 Box Jumps 24/20
Competition
A. 21,18,15,12,9,6,3 @ 90%:
Thrusters @ 45lb
7-6-5-4-3-2-1
Muscle Ups
+
10 min rest
+
B. 10 rounds @ 90%:
3 TnG Power Cleans – 185lb/105lb
5 HSPU
7 Box Jumps – 24″/20″
+
7 min rest
+
C. For time @ 90%:
9 DL @ 315lb/205
Row 500m
15 DL @ 225lb/155
Row 1000m
21 DL @ 135lb/95
Fitness
Gritter
Scott 8:42
John 9:28
Jason 10:35
Kyle 11:34
Kerianne 11:35
Miranda 11:57
SPencer 12:18
Misty 12:48
Geer 13:07
Alix 13:16
Kara 13:30
KRev 13:40
Bryce 13:53
Jason 14:30
Brantley 14:41
Kathy 14:45
Shelia 15:30
Jacob 16:12
Blake 16:32
Jeff 17:22
Josh Y 17:25
Bryan 17:28
Bobby 18:48
Betsy 19:39
Comp
Gritter
Clayton
Carole
Todd
Shockley
Mike K
Ryan
Lori
Hal
Colt
Bekah
Mandy
Melissa
