The One and ONLY Island Box!
The One and ONLY Island Box!
Pre WOD Strength
5×5 of 1 and 1/4 Backsquats
Use 135/95/65 and go up 20/10# each set
WOD 12 Min AMRAP
8 Pullups
Walking Lunges to other Rig and Back
8 Toes to Bar
POST WOD COOL DOWN
800m or 1 mile run…YOUR CHOICE!!!
Results
Gritter RX/Scaled Rounds
Shawn RX 8+10
Cole RX 8+8
Van RX 8+8
Charlie RX 8+1
Hal RX 7+8
Scott RX 7+4
Nat RX 6+13
Jared RX 6+8
Todd RX 6+8
Rick RX 6+7
Giery RX 6
Joe F. RX 6
Mike K. RX 6
Steve RX 5+8
Steven RX 5+8
Butler RX 5+7
Marcos RX 5+7
Tripp RX 5+4
Kristy RX 5+2
George RX 5
Ish RX 5
Katie RX 5
Sarah RX 5
Chase RX 4+12
Couch RX 4+11
Jacob RX 4+10
Seth RX 4+2
Clayton RX 4+1
Brantley RX 3+8
Carew RX 3
John Scaled 6
Kathy Scaled 4+11
Rusty Scaled 4
Chuck Scaled 5
Haley Scaled 5+8
Jane G/R 5+8
Burton G 4+8
Jessica G 5+12
Eleanor G/R 4
Sandy G 4
Royer G 5
Jen G/R 4+8
Bryce B 4+8
K-Rev B 4+2
Alix G 4+12
Anne AM/FK 5+9
Rachel G 4+12
Andre B 5
Josh B 4+3
Ewell B 5
Buddy G 4+8
Stephen G 2+8
Hannah B 5+5
Amber B/R 5+1
Robbie G 4+8
Sixone G/R 4+8
Christina G 4+2
WOD Make up a WOD you missed from THIS WEEK ONLY!
or
WOD
500m Row
50 Overhead Squats 75/55
250m Row
25 Pullups
Results
Gritter RX/Scaled Time
WOD I-FRIDAY
Mike K. RX 7:06
Van RX 7:17
Todd RX 7:41
Hal RX 8:17
Nat RX 9:10
Clayton RX 11:54
Giery RX 12:31
Kat RX 12:54
George RX 13:03
Carole RX 16:11
Shelby RX 16:45
Brantley RX 17:01
Rusty BS 13:07
Scott 65# 11:57
Jacob 95#/BS 11:21
Alix 55#/G PU 16:57
Nicole 55#/band 14:41
Hannah 55#/band 17:19
Jane BS/G PU 13:21
Burton B PU 11:59
Jessica BS/G PU 11:29
K-Rev BS 15:43
Rachel G PU 11:17
Steven 65# 10:38
Bryan 45# 14:50
WOD II-“Jake”
Kelly 175# 16:10
Alexa 85# 15:40
Eleanor 65# 16:51
WOD III-“Cindy Runs”
Butler RX 22:30
Hollie RX 26:34
Carew RX 38:15
WOD IV-“BS/Grace”
RX/Scaled BS/CJ Time Run Time
Buddy RX 8:39 7:40
Bryce RX 8:40
Mandy RX 9:19 6:37
Lane RX 9:27 6:37
Katie RX 13:38 6:33
Haley 65#/55# 9:41 6:20
WOD V- “5-10-15-20”
RX/Scaled Time
Greg RX 11:12
Hal RX 12:04
Sarah RX 12:36
Van RX 13:05
Kat RX 13:25
Craig PU 16:39
Skill Overhead Squats
WOD
5-10-15-20
Double Unders/3x Singles
Burpees
V-Situps
HandStand Pushups(1 or 2 Pad) 2x Pushups(Hr)
There is RX HSPU or 2 Pads then you must scale to 2x Pushups.
Core 8 rounds of Tabata Plank
Results
Gritter RX/Scaled Time
Charlie RX 10:44
Todd RX 12:24
Jared RX 12:45
Mike K. RX 13:19
Jade RX 14:03
Rachel RX 14:27
Rick RX 15:00
Kathy RX 15:35
Shawn RX 16:11
Shelby RX 16:40
Marcos RX 19:05
David RX 19:32
Jacob RX 21:14
Nicole Pike 16:48
Brantley Pike 16:48
Taylor SideTaps 9:09
John PU 10:38
Rusty PU 15:50
Scott Pike 12:30
Alix Pike 14:30
Jane PU 16:49
Katie S/HSPU 14:34
Lane PU 16:43
Royer DU/HR 14:38
Alexa S/HR 16:09
Jessica HR 16:33
Bryce HR 14:23
Jeff HR 18:27
K-Rev HR 14:03
Chris 12:00
Drew 13:00
Matt 12:39
Bre DU/HR 14:10
Steve S/HR 14:46
Jake DU/HR 14:56
Hannah S/HR 14:41
Chase DU/HR 16:38
Celeste S/HR 12:16
Erin S/HR 16:38
Josh Y. S/HR 19:12
Cole S/HR 10:30
Buddy S/HR 14:30
Bryan S/HR 15:16
Sixone S/HR 15:39
Phil SideTap/HR 17:05
Amber S/HR 10:43
Robbie S/HR 12:43
Christina S/HR 12:29
WOD I 95#/65# 25 BACKSQUATS 30 CLEAN & JERKS 25 BACKSQUATS REST ~5MIN WOD II 4 X 200M SPRINTS REST 1MIN BETWEEN RUNS RESULTS Gritter WOD I WOD II Mike K. RX 3:37 5:55 Seth RX 6:32 5:56 Clayton RX 6:08 6:18 Nicole RX 6:32 6:04 Brantly RX 6:10 6:12 Jake RX 4:12 5:36 Kat RX 5:59 5:51 Burton RX 10:39 7:46 Jessica RX 8:00 6:25 Carole RX 7:27 6:48 Marcos RX 6:36 6:01 Rachel RX 6:16 5:48 Shawn RX 4:51 5:29 Cole RX 25/30- 5:30 Giery RX 6:03 6:19 Steven G. RX 7:17 5:43 Kristy RX 9:14 6:31 Alix RX 6:22 6:35 Hannah RX 9:13 6:38/6:48 Nat RX 6:29 5:47 Van RX 4:34 5:41 Hal RX 4:38 5:25 Kelly OH RX 5:30 6:09 Steve S. RX 7:54 6:04 Jacob RX 5:33 6:02 Todd RX 3:33 Cameron RX 10:26 7:28 John push/35 4:00 6:06 Jane 50#cj/55#bs 8:20 7:03 Alexia 55# 8:19 6:39 Eleanor 35# 8:10 6:29 Carew 75# 11:03 8:34 Ewell 75# 6:40 5:57 Bryan 75# 6:39 5:58 Chase 75# 7:56 5:54
WOD “Cindy Runs”
5 rounds of
5 Pullups
10 Pushups (HR)
15 Airsquats
800m RUN
3 Rounds of…
400m Run
2 Rounds of…
200m Run…TIME!
Results
Gritter RX/banded Time
Scott RX 16:18
Rebecca RX 18:35
Seth RX 19:57
Jake RX 22:07
Clayton RX 23:08
Lane RX 28:53
Craig RX 24:26
Marcos RX 23:57
Shelby RX 32:13
Charlie RX 14:36
Hal RX 14:17
Giery RX G.F.Y.
Steven RX 16:36
M.F. Jones RX 16:08
Tripp RX 29:09
Van RX 15:01
Steve S. RX 20:26
Bryan RX 21:57
Bre RX 19:31
Jacob RX 23:28
Joe F. RX 17:44
Haley blue/red 21:18
Kathy blue 21:50
Nicole green/red/row 22:52
Rusty blue/red 26:42
Jane green 21:50
Jeff blue 33:33
Emory green/red 25:13
Royer blue/red 22:05
Alexa green 25:17
Jessica K. green/red 25:06
Carole blue 30:21
Bryce green 24:33
K-Rev blue 27:40
Ewell green 21:07
Erin green/blue 17:59
Alix green 27:03
Celeste jump 15:45
Hannah red/blue 23:43
Phil jump 23:22
Sixone green/blue 31:33
Christina green 25:37
Robbie green 26:23
Ellen(1stWOD) green 21:52
Andrea blue 21:46
Buddy green 35:03
Mandy blue 22:18
We are sending off our friend Jake, school is calling him. He will be missed.
He has gotten really strong, now time to go get smarter!
WOD. “JAKE”
10-9-8-7-6-5-4-3-2-1 Deadlifts 315/185
25 Double Unders/75 Singles
25 Flutterkicks (BIG 2Dr)
315#/185#; 225#/145#; 185#/105#; 135#/85#
Results
Gritter
Kayla 145# 14:27
Taylor 65#/s 15:00
John 55#/s 13:30
Kathy 105#/s 14:20
Haley 105#/s 14:25
Carole 105#/s 15:50
Jake 315# 19:34
Scott 185#/s 18:45
Clayton 225# 22:02
Rusty 225#/s 24:30
Brantley 255#/s 22:20
Rebecca 105# 12:27
Jane 85#/s 16:29
Anne 145# 22:46
Sarah 105# 20:02
Jessica K. 105# 19:52
David 315# 34:28
Lane 185#/s 19:19
Marcos 225#/s 18:15
Robin 145#/s 16:31
Josh Y. 135#/s 24:00
Bryce 105#/s 16:58
K-Rev 105# 23:20
Todd 315# 14:26
Rachel 145# 17:07
Hollie 85#/s 24:29
Mike K. 315# 15:51
Hal 225# 11:23
Bre 105#/s 12:35
Kristy 105# 12:54
Steven 185# 17:58
Craig 185# 21:52
Erin 185#/s 22:02
Shelby 105# 16:32
Nat 315# 20:25
Giery 225# 18:44
Buddy 225#/s 27:10
Mandy 105#/s 17:02
Bryan 185#/s 22:38
Jacob 315# 32:20
Hannah 105#/s 15:08
Kelly OH 145# 13:30
Tripp 225#/s 23:23
Chuck 225#/s 23:37
Van 225#(10@315#) 15:46
Miranda L. 125#/s 14:22
Cameron 125#/s 15:11
Joe F. 225# 14:30
Robbie 135#/s 20:05
Christina 85#/s 19:00
Amber 145#/s 17:14
Sixone 145#/s 19:55
WOD 1 Rep Max Thruster
Bar starts from the ground, It can be Power Cleaned or Squat Cleaned.
Hip Crease below Knee and then 1 Fluid motion to the top.
NO Rebending of the knees or moving of the feet.
Make-up Day
Make up a WOD you missed from THIS WEEK ONLY!!!
Results
Gritter 1RM
Nicole 105
Scott 135
Seth 175
Rusty 155
Butler 175
Burton 190
Cole 205
Laurie 100
Ish 175
Charlie 205
Robin 125
Mike K 230
Robbie 140
Anne 100
Todd 245
Alix 105
Shawn 175
Buddy 195
Shelby 100
Kelly OH 125
Bryan 140
Steven G 140
Kat 120
WOD 15 min AMRAP
1 KB Sing (American)
1 KB Goblet Squat
1 KB Sumo Deadlift
10 Double Unders/30 Singles
Pick Your Poison…70/53/44/35…Must be able to go AMERICAN with the weight!!!
**Add 1 KB rep each round**
Double Unders don’t count in score Ex: 8 + 15 is finished rd 8 and then 9 KB Swings and 6 Goblet Squats.
Results
Gritter Rounds
Hal 70 10+33
Van 70 10+11
Scott 70s 8+5
Jacob 70 9
Seth 70 8+1
Burton 70s 8+11
Butler 70 8+12
Marcos 70 8
Mike K 12 12+2
Shawn 70 10
Ish 70 8+18
Rusty 53 8
Craig 53 10+2
Steven G 53 10+2
Bryan 53s 10+1
Chuck 53s 8+11
Steve 53s 10+10
Joe F 53 8
Alix 44s 9+29
Hannah 44s 9+10
Robbie 44s 8+20
Amber 44 10+11
Nicole 44s 9+19
Kat 44 11+9
Jessica K 44 9+15
Carole 44s 9+18
Bryce 44s 9+4
Todd P 44s 9+22
Anne 44 9
Richard 44 8+19
Katie 35s 11
Haley 35s 9+14
Royer 35s 10+10
Alexa 35s 9+10
Sarah 35 10+3
Katie W 35 9
Eleanor 35 10
Laurie K 35s 10+1
Kristy 35 11+13
Erin 35s 11+12
Shelby 35 9+23
Short but Sweet today. We ALL NEED THIS!!!
800m Run for the Board
rest 5-10min
2000m Row for the Board
Bears ONLY eat the ones they can CATCH!
Results
Gritter Run Row
Nat 2:57 7:21.4
Jake 2:58 7:24.4
Seth 2:58 8:04.5
Kat 3:08 9:39.5
Haley 3:22 9:38.5
Jacob 4:18 7:44.0
Nicole 8:35.5
Hannah 4:19 9:33.7
Emmy 3:35 8:51.8
Lane 3:30 8:37.4
Butler 3:21 8:23.8
Burton 4:13
Carole 4:13 8:56.2
Marcos 3:25 8:06.0
Buddy 4:41 8:37.5
Anne 4:00 9:06.3
Jessica 3:30 9:23.8
Charlie 2:39 7:42.8
Ish 2:58 9:31.8
Sarah 3:20 10:01.9
Chase 3:10 9:56.6
Celeste 3:49 8:48.8
Hal 2:35 7:20.4
Craig 3:11 8:05.1
Steven 2:39 7:38.8
Van 2:38 7:36.8
Bryan 3:13 7:46.5
Cameron 4:47 8:56.9
Elanor 4:04 9:33.3
Micheal D 3:57 8:41.8
Christina 4:42 10:06
Robby 4:48 8:55.7
Strength
3 Rep Max Strict Press
WOD
10 Min Amrap Ladder
1 Push Press
15 Abmat Situps
Add 1 Rep to Push Press each round.
Score is completed Push Presses/Round
Results
Gritter 3RM Rds
Clayton 165 8
Jacob 155 8
Rusty 125 6
Seth 105 10
Scott 100 9
Nicole 75 9
Hannah 65 10
Haley 65 9
Kathy 65 10
Carole 95 8+1
Katie 65 9
Lane 110 8
Marcos 145 7
Jeff B 135 7
David 155 7+6
K-Rev 65 10+6
Bryce 70 9+8
Jen A 50 8+4
Mike K 180 8
Todd 155 10
Robin 80 10
Jessica K 65 9
Anne 70 10
Hollie 55 8
Emmy 60 9
Katie W 60 10+5
Charlie 140 10
Nat 105 10+8
Shawn 125 11
Chuck 135 8
Cole 135 9
Shelby 75 8+3
Kristy 65 11
Phil 85 5+1
Buddy 155 7+3
Van 125 10+9
Steve S 105 9
Tripp 130 8+2
Bryan 70 11+4
Craig 105 8+4
Robbie 125 8+95
Steven 110 8+8
Jessica S 75 8
Miranda L 65 9+7
Cameron 60 9+5
Christina 50 9+1
Courtney 50 9+3
