The One and ONLY Island Box!
WOD 15min Holiday Ladder
1-2-3-4-5…of
Burpee Box Jumps 24/20
Kettlebell Swings (Russian)
Goblet Squats
Kettlebell Deadlifts
Toes to Bar
Merry Gritmas Present…PICK YOUR WEIGHT!!
70/53/44/35…106?
*Do 1 rep of each, then 2 of each, and so on…*
Gritter # REPs
Jake 106 7+20
Todd 70 9+45
Charlie 70 9+27
Mike K. 70 9+26
Mike 70 9+18
Patrick 70 9+12
Connor M. 70 8+18
Dan C. 70 8+12
Brantley 70 8+9
Butler 70 8
Jacob 70 8
Giery 70 7+20
Ryan 70 7+16
Marcos 70 7+3
Scott 53 9+24
Steven 53 9+8
Kelly OH 53 8+37
Sean 53 8+15
Rachel 53 8+9
Bryan 53 8+5
Robbie 53 8+2
Ewell 53 8
Anne 53 7+37
Josh 53 7+13
Matt 53 7+9
Buddy 53 7+5
Burton 53 7+3
Kayla 44 8+27
Bre 44 8+19
Celeste 44 8+17
Christina 44 8+1
Haley 44 7+28
Carole 44 7+12
Phil 44 7+4
Sutton 35 8+2
Courtney 35 8+6
Mandy 35 8+5
Caroline 35 8+4
Shelby 35 8
Emmy 35 7+13
Laura 35 7+5
John 26 9
Alicia 26 8
Kelly 26 7+5
Caroline 5 10+78
Jenny ? 8+40
Dave ? 7+33
Craig ? 7+17
WOD “Claudia”
5 RFT
20 KB Swings 53/35 American
400m Run
or
Make Up from this week…Lunges were AWESOME!!!
Gritter Time
Hal RX 12:02
Steven RX 13:21
Cole RX 13:26
Scott RX 13:33
Seth RX 13:57
Clayton RX 14:39
Celeste RX 14:56
Brie RX 14:58
Steve RX 15:06
Bryan RX 15:27
Katie RX 16:02
David RX 16:19
Sean RX 16:36
Anne RX 16:44
Sarah RX 16:46
Hollie RX 17:04
Couch RX 17:10
Shelby RX 17:52
Lane 44 15:53
Jeff 35 16:20
WOD 15 min AMRAP
15 Medball Abmats 20/14
20 Flutterkicks (1ct Ball pressed up)
25 Double Unders/3x Singles
***3 Burpees at the top of EACH MINUTE***
***ONLY FULL ROUNDS COUNT***
Gritter Rounds
Bobby 10
Todd 10
Kelly OH 10
Hal 10
Shawn 10
Giery 8
Scott 8
Steven G. 8
Bre 7
Kat 7/RX Grace 6:38
Jake 7
Marcos 7
Anne 6
Laura 6
David 6
Jacob 6
Sarah 6
Seth 4
Andre 20/s 9
Mandy 14/s 8
Steve S. 20/s 8
Sean 20/s 7
Robbie 20/s 7
Robin 14/s 7
Lane 20/s 7
Brantley 20/s 6
Bryan 20/s 6
Mac 20/s 6
Sandy 14/s 5
Melissa 14/s 5
Nhut(Jenny) 10/s 4
Phoebe 10/s 4
Kate 10/s 3
Cole T2B/Lunges 8:43/Skinny Grace 1:21
Mike K. T2B/Lunges 11:10/ RX Grace 4:51
Katie T2B/Lunges 13:52/RX Skinny Grace 6:43
WOD I
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Walking lunges to Other Rack and Back
IE: 10 Toes to Bar, Walking lunges, 9 Toes to Bar, Walking Lunges…
WOD II
“Skinny Grace”
30 Clean and Jerks
95/65
X-Grit does 135/95
Gritter WOD I WOD II
Todd 6:59 X 2:22/RX 1:13
Shawn 7:24 X 4:27
Bobby 7:27 X 3:47
Clayton 7:46(6am) X 3:42
Brie 7:01(7am) RX 3:08
Hal 7:58 RX 1:47
Seth 7:46(6am) RX 3:13
Nat 8:19 RX 2:31
Todd Jr. 8:50 ~~~
Andre 9:16 RX 3:09
Steven G. 9:33 RX 2:37
Giery 9:43 RX 2:01
Carole 9:57(7am) RX 2:59
Kelly OH 10:30 RX 2:38
Sarah 11:11 RX 3:34
Shelby 11:19 RX 4:04
Bryan 11:27 RX 3:06
Robin 11:30 RX 2:48
Emmy 11:50 ~~~
Steve S. 12:02 RX 4:53
Jacob 12:05 ~~~
Anne 12:07 RX 3:17
Hollie 12:34 RX 4:43
Alix 13:17 RX 3:25/3:00
Laura 13:21 RX 3:42
Robbie 14:42 RX 3:13
Bryce 15:14 RX 3:19
K-Rev 16:05 ~~~
Jeff 16:14 RX 3:24
Blake 19:15 ~~~
Carew ~4’s RX 3:31
Josh 13:21 #75 3:30
Mac 11:40 #65 3:30
Eleanor 12:29 #55 3:28
Jenna 13:43 #55 5:15
Maren 12:53 #35 3:30
Kate 1/2 L. 13:29 #30 5:05
Carol ~4’s #15 3:00
WOD
RX 135/85
115/75
95/65
1000m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
500m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
250m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
Cash Out 800m RUN!!!!
GRITTER TIME
Carole RX 22:38
Clayton RX 23:00
Butler RX 23:57
Brantley RX 24:20
Jacob RX 24:57
Hal 115# 16:26
Giery 115# 18:07
Erin 75# 21:15
Burton 115# 22:48
Kathy 75# 23:20
Seth 115# 25:12
Buddy 115# 25:20
Alix 75# 26:00
Steven G. 95# 16:52
Scott 95# 18:12
Marcos 95# 20:33
Celeste 65# 21:25
Lane 95# 22:04
Bryan 95# 23:03
Bryce 65# 23:27
Haley 65# 23:46
Josh 95# 24:46
Jason 95# 28:00(~800m)
Sean 65# 28:22
Alexa 65# 28:23
Katie 65# 28:55
Mac 75# 23:32
Phil 75# 25:14
Emmy 55# 22:18
Kelly 55# 24:30
Melissa 45# 25:05
Emily 35# 20:30
Eleanor 55# Completed
Jenna 35# Completed
Happy Birthday Dave Sharpe
WOD “Extra Sharpe”
1 Deadlift x 1 Power Clean
1 Bar Pushup
10 Flutterkicks (2ct)
WOD II
Go Back Down with Front Squats ans 25 Flutterkicks each Round.
RX 75% of Body Weight
Scaled 60%
GRITTER # ROUNDS
Van 135 8+9
Todd 150 8+8
Mike K. 165 8+5
Cole 135 8+1
Steven G. 120 7+14
Andre 140 7+8
Scott 120 7
Nat 140 6+14
Seth 135 6+6
Bryan 110 6+6
Jacob 150 6+5
Clayton 185 5+12
Anne 95 5+12
Brie 95 5+8
Brantley 185 5+4
Kat 115 4
Christina 75 7+8
Alexa 65 6+14
Shelby 70 6+14
Dave 135 6+13
Robbie 135 6+13
Mandy 65 6+12
Sean 95 6+11
Erin 105 6+9
Giery 135 6+7
Kathy 85 6+7
Royer 75 6+6
Eleanor 75 6+4
George 135 5+12
Emory 65 5+12
Don 120 5+9
David 165 5+8
Blake 115 5+6
Katie 65 5+6
Jeff 155 5
Carew 115 4+10
Emmy 80 4+5
Buddy 145 4+5
Tim 95 9+1
Mac 95 5+1
K-Rev 65 6
Bryce 65 5+6
Jan 55#DL 6+14
Carole 55#DL 6+5
Shawn DNF-Silly MF!!
Pre-WOD Skill
3×5 Snatch Balance
Start light and go up ONLY if you are comfortable.
WOD 15 min AMRAP
5 Pullups
10 Pushups
5 OHS/FS/BS
10 Bar Over Burpees
Overhead Squats @ 50% Bodyweight
Front Squat @ 75%
Back Squat @ 100%
WOD 1 “Dont’ Drop the BABY”
5 rounds for time of
10 KB Swings 53/35
10 Lunge steps (Out and Back) 53/35
10 Goblet Squats 53/35
If you DROP(or even set down) the BABY…run 200m.
Post WOD Strength
5 Evolutions of DHP…100%/60% Bodyweight and go Up!
“DHP”
3 Deadlifts
2 Hang Cleans
1 Push Jerk
2 Hang Cleans
3 Deadlifts…BAR CANNOT REST ON GROUND THROUGH ENTIRE EVOLUTION!
Strength 2/2×5
Strict Press/Push Press
50% BW and Up each Round
You will do 2 Strict Pess ans then 2 Push Press at each weight
***Record Max Load***
WOD I
5 Intervals of 30/30r Row for Calories
WOD II
10-15-20-25-30
Flutterkicks
Mountain Climbers
Go Unbroken!!
WOD 5RFT
400m Run
10 Deadlifts 275/185
5 Bar over Burpees
10 SlamBalls 40/30/20