The One and ONLY Island Box!
The One and ONLY Island Box!
Crossover Symmetry
BIG Warm-up
Skill
400m Sprint
rest
200m Sprint
WOD
30-20-10
Floor Presses
Flutterkicks (2ct)
Mix and Match Plates
90/70/60/50/45/35
Gritter 400 200 WOD
Hal 1:02 :27 1:36 80#
Clement 1:08 :28 1:45 60#
Scott 1:06 :28 1:54 50#
Steve S. 1:10 :29 1:55 60#
Clayton 1:14 :29 1:57 70#
Van 1:04 :29 2:12 70#
Cole :59 :26 2:15 70#
Miranda L. 1:34 :36 2:17 35#
Andre 1:04 :27 2:18 70#
Steven G. 1:02 :31 2:18 70#
Carole 1:39 :38 2:18 60#
Erin :27 :37 2:19 35#
Royer 1:33 :40 2:19 35#
Shawn 1:07 :29 2:20 70#
JHyde 1:24 :35 2:32 70#
Bryan 1:17 :32 2:33 70#
Seth 1:10 :28 2:34 60#
Ava ~ ~ 2:35 25#
Robbie 1:28 :34 2:39 70#
Melissa 1:36 :41 2:39 35#
Bre 1:14 :32 2:45 35#
Robin 1:30 :36 2:46 45#
Stephen 1:54 :36 2:48 70#
Kelly OH 1:23 :35 2:50 50#
Christina 1:24 :36 2:52 45#
Nat 1:09 :29 2:52 70#
Buddy 1:51 :36 2:53 70#
Jacob 1:13 :26 2:54 80#
Sarah 1:16 :32 3:03 45#
Marcos 1:06 :28 3:12 70#
Todd 1:03 :27 3:12 90#
George 1:22 :34 3:18 70#
Eleanor 1:20 :35 3:20 45#
Craig 1:14 :29 3:22 70#
Jessica 1:21 :35 3:26 35#
Brantley 1:11 :29 3:33 90#
David 1:15 :31 3:33 90#
Anne 1:31 :36 3:56 45#
Cameron 1:51 :45 4:00 35#
Jenny 1:30 :39 5:54 45#
Warm/Up
Crossover Symmerty, Wrist Stretches/Pinning, Racked Barbell elbow rolling
Strength Back Squat
3 set x 10 reps @ 50% of 1RM BackSquat from last week
WOD Amrap 15
1/1, 2/2, 3/3, 4/4…and up
Thruster (135/95…115/75…95/65)
Muscle Ups/Bar MU/Chest to Bar Pullups
If you DO NOT have chest to bar, do 2X Strict Pullups on a Band (DO NOT KIP)
This is a Smooth Paced WOD…Stay in it and perform Perfect Movements.
POST WOD
3 Attempts at Max Ring Hold (at the top of Ring Dip)
Gritter Rounds
Mike K. 135/c2b 9+5
Brantley 135/c2b 9+1
Jacob 135/c2b 8+2
Todd 135/MU 7+12
Cole 135/MU 7+8
Shawn 135/bMU 7+3
Van 135/bMU 6+11
Jared 135/MU 6+10
Hal 115/c2b 10+11
Anne 75/c2b 9+3
Kelly OH 75/Grn 9+3
Seth 115/c2b 8+10
Brie 75/c2b 8+9
Jeff 115/Blk 8+5
Celeste 75/Blu 8+5
Miranda L. 75/Grn 8+3
Kat 75/2x 7+17
Carole 75/Blue 7+7
Couch 115/Grn 7+3
Buddy 115/Grn 7+2
Robin 75/c2b 7
Steven G. 115/MU 5+3
Eleanor 65/BluBlu 9+7
Haley 65/2x 8+18
Laura 65/GrnRd 8+9
Marcos 95/Grn 7+19
J. Hyde 95/GrnRd 7+11
Craig 95/Blu 7+8
Carew 95/Grn 6+15
Joe 95/c2b 6+1
Carrie 45/GrnBluJump 7+3
Ava 45/GrnRd 6
Crossover Symmetry
We had some GREAT WODS this week. If you missed one DO IT.
or
WOD1 ROWING
10 Intervals 30/30r for calories
rest 5 min
WOD2 10 min EMOM of Bar Hang
at the start of every 2 minute, hang with chin OVER bar in Hollow Rock position for as long as possible.
Record each of 5 attempts
Gritter Result
MON
Jennie 30 5:38
Jared 135 6:00
Erin 85 6:16
Sarah 65 6:22
Clayton 135 6:50 123cal
Greg 155 6:52
Matt 95/lunges 7:16
Steven 115 8:52
Brantley 155 9:28 133cal
TUES
Lane 20 13:39
Laura 14:14
Ava 14/row 15:06
WED
John 10:59
Bryan 11:51
Royer step 18:07
Bryce 20:40
THURS
Jenny 35/GrnRd 6:23
David 53 6:35
Celeste 35 7:10
Robin 44 7:57
Craig 53 8:39
Kat 53 9:58
Carew 44 12:28
FRI
Van 112cal
Alexa 76cal
Jeff 1384m
Carole 1311m
Strength
Snatch Grip Deadlifts 5×5
Start light, knees out, head forward, move torso vertical.
WOD 5 rounds
9 Kettlebell Swings 70/53/44/35
3 Goblet Squats
9 Pullups
Gritter Time
Greg 70 4:18
Hal 70 4:39
Mike K. 70 5:04
Van 70 5:19
Jacob 70 7:00
Scott 53 4:55
Steven 53 5:05
Clayton 53 5:45
Andre 53/Blu 6:15
Steve S. 53 6:20
Robbie 53/Grn 6:36
Couch 53 7:22
Buddy 53/band 7:44
Marcos 53 8:13
Bryan 53 8:23
Jeff 53/Grn 8:55
JHyde 53/GrnRd 8:56
Lane 53 9:19
Erin 44/band 6:36
Josh Y. 44/GrnBlu 7:32
Phil 44/Jump 7:39
Steven W. 44/Grn 8:55
Carole 44 9:22
Joe F. 44/band 11:40(4rnds)
Eleanor 35/band 6:13
Anne 35 6:41
Mandy 35/band 6:41
Brie 35 7:26
Haley 35/BluRd 7:43
Laura 35 7:31
Emily 35/band 7:36
Melissa 35/band 7:57
Delta 35/band 8:33
Sarah 35 8:41
Bryce 35/Grn 8:45
Suzi 35/band 8:45
Royer 35/26/BluRd 8:55
Crossover Symmetry
Skill Barbell Shrugs
5×10 135/95 and go UP!
WOD
50-40-30-20-10
Double Unders/4x Singles
Flutterkicks (1ct)
Mountain Climbers (1ct)
1 MINUTE Pushup PLANK HOLD(Unbroken Planks=*)
Post WOD
Crossover Symmetry RECOVERY
Gritter Time
Shawn 10:12* <–free spay tan
Todd 11:05* <–free spay tan
Giery 11:13*
Craig 11:48
Steven 11:53
Marcos 12:05*
Scott 12:10
Couch 12:29*
Sarah 12:30*
David 12:55
Kat 13:50
Seth 14:08
Celeste 14:35*
Jacob 15:05*
Carole 16:00*
Anne 18:15*
Bryan 11:50*
John 12:35
Steve S. 12:50*
Christina 12:55*
Alexa 14:00*
Robbie 14:07*
Robin 14:14*
Jenny 14:25*
Alix 14:55*
Cameron 15:00*
K-Rev 15:00*
Lane 15:00
Hollie 15:37*
Eleanor 15:44*
Melissa 16:10*
Kerri 16:45*
Brantley 18:08*
Steven W. 20:30*
Jeff WORK
Royer (JL/AB) 13:00
Sandy (JL/AB) 13:03
Jake(1st WOD)16:08 (Pukie McPukerson)
Strength
Take 20 Min to get 1 Rep Max Backsquat
Start at 50% 1RM and go up. NO more than 15 Lifts.
WOD “Mandy”
800m Run
25Medball Abmat Situp 20/14 or 25 GHD
600m Run
25 Medball Situps/25 GHD
400m Run
25 Medball Situps/25 GHD
200m Run
Gritter Max DL Time
Hal 255 10:35
Shawn 255 11:17
Mark 205 11:17
Charlie 325 11:37
Cole 310(5#PR) 11:42
Todd 345 12:21
Nat 275 13:00
Bryan 175 14:12
Clayton 345(20#PR) 15:31
Robin 185(5#PR) 16:07
Anne 175 17:44
Steven G. 235 10:15
Van 295 10:38
Andre 255 10:52
Scott 215(10#PR) 11:06
Bre 145 11:13
Brie 170 12:29
John X 12:30(row)
Brantley 315(PR) 12:35
Sarah 145(10#PR) 12:38
Giery Player 12:45
Erin 215(10#PR) 12:51
Seth 245(PR) 13:14
Joe F. X 13:21
Eleanor 140(35#PR) 13:30
Jacob 275 13:41
Craig 245(20#PR) 14:03
Taylor 145 14:18
Jessica 175 14:20
Josh Y. 235(30#PR) 14:22
Couch 135 14:28
Jenny 150 14:33
Couch X 14:51
Mandy 135 14:59
Laura 150 15:16
Melissa 125(20#PR) 15:21
Carole 155 15:40
Bryce 110 16:19(row)
Buddy 225 16:34
Burton 295 17:07
Carrie 85 17:09
Kerri 130 18:59
Pre-WOD
Crossover Symmetry
Wrist Pinning
1 Min Max Bar Over Burpees
WOD
5-4-3-2-1
Power Cleans
Front Rack Lunge Steps (2ct-Out and Back)
Shoulder to Overhead
Bar Over Burpees
X-155/105-Use the AXEL BAR for Bonus Points
RX 135/95–115/85–95/75,65
CORE
25 Toes to Bar
Gritter Burpee Time
Clayton 25 10:24 (155# axel)
Cole 8 5:59
Charlie 28 6:48
Van 31 8:38
Kat 21 9:56
Hal 28 6:57
Alix 17 8:35
Jeff 16 9:27
Marcos 20 10:31
Seth 21 14:43
Robbie 19 5:40
Couch 16 7:12
Jacob 19 8:02
Carole 21 8:06
Anne 20 8:16
Craig 22 8:23
Jessica 17 8:42
Steve 26 8:45
Scott 24 8:49
Mark 21 8:58
Buddy 9 10:45
Taylor 14 6:22
Celeste 19 6:34
Miranda 12 6:46
Mandy 18 7:15
Laura 15 7:15
Christina 22 7:23
Jenny 17 7:26
Cameron 15 7:52
Bryan 20 8:17
Eleanor 20 8:52
Haley 20 9:08
Melissa 12 9:42
Hollie 10 9:54
Joe 25 10:42
Carew 19 11:12
Bryce X 5:20(65#)
K-Rev X 5:43(55#)
Strength Deadlifts
10-8-6-4-2 Not HEAVY just good work
WOD “Grace”
30 Clean and Jerks 135/95
Gritter # Time
Charlie 135 2:15
Van 135 3:18
Butler 135 4:06
Glen 135 4:19
Kat 95 4:30 (:24 PR)
Marcos 135 4:38
Steven 135 4:42 (1min PR)
Burton 135 5:08
Buddy 135 5:28
Carole 95 5:42
Robin 95 6:21
Alix 95 6:48
Steve 135 8:07
Richard 115 4:33
Josh 95 3:51
Bryan 95 4:13
Jason 95 5:17
Nicole 70 4:18
Miles 65 4:57
Skill Medball Clean
WOD
1500m Row
30 Walking Lunges
30 Pushups (mil)
30 GHD/2X Abmats
30 Medball Cleans 30/20/14
1000m Row
20 WL
20 Pushups
20 GHD
20 Medball
500m Row
10 WL
10 Pushups
10 GHD
10 Medball
Gritter Time
Hal GHD/30 21:30
Van GHD/30 22:25
Shawn GHD/30 23:35
Cole GHD/30 24:10
Todd GHD/30 24:21
Charlie S. DU/30 24:34
Brantley AB/30 27:09
Mike K. GHD/30 28:02
Marcos AB/30 29:39
Jacob AB/30 32:31
Jeff AB/30 36:33
Steven G. GHD/20 22:40
Erin AB/20 24:00
Scott GHD/20 24:21
Giery AB/20 25:45
Bryan GHD/20 26:23
Steve S. GHD/20 27:23
JHyde AB/20 27:30
Buddy AB/20 27:40
Celeste AB/20 27:44
Kathy AB/20 29:00
Jessica AB/20 30:17
Ewell AB/20 30:30
Haley AB/20 30:47
Anne GHD/20 30:57
Robin AB/20 32:34
Alexa AB/20 33:46
Phil AB/20 34:28
Carole AB/20 34:45
Eleanor AB/14 29:58
Laura AB/14 31:26
Carrie AB/14 34:22
Kate AB/10 34:32
Carol AB/10 34:44
Crossover Symmetry Activation
Strength
8×1 Strict Press = Push Press
4×1 Push Press
WOD
50 Double Unders 3x Singles
20-15-10-5
BackSquats (from the floor)
POST WOD
Crossover Symmetry IRON SCAP
Gritter # Time
Todd 185 8:43
Mike K. 185 9:40
Jacob 185 15:04
Steven G. 155 7:41
Charlie 155 8:03
Erin 105/s 9:20
Kelly OH 105 9:23
Shawn 155 10:45
Jeff 155/s 11:12
Kat 105 11:31
Alix 105/s 14:27
David 155 15:09
Giery 135 9:38
Kathy 85/s 10:10
Haley 85/s 10:44
Jenny 85/s 10:57
Laura 85 11:33
Hollie 85/s 12:27
Christina 85/s 12:54
Scott 135 14:00
Robbie 135/s 15:15
Josh Y. 115/s 9:47
Bryan 95 20:37 <—-DU!!!!
Jane 45/s 11:45
