The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 21-15-9
Deadlifts
Guys 315/275/255/225
Girls 205/185/165/145
Box Jumps
Guys 30/30/30/24
Girls 24/24/20/20
Age Groups are 40-44/45-49/50-54/55-59
It is truly inspiring to see how fit these athletes are and ALL age Groups. There IS a future for ALL of us in CrossFit.
Pick an AGE GROUP to compete against and see how you stack up against them!
or
Pick a WOD from this week you missed!
WOD 20-16-12-8-4
Sumo Deadlift High Pulls 95/65
Over Box Jumps 24/20
Push Press
X-Grit WOD 2
5-4-3-2-1
Squat Clean Thrusters 155/95
HSPU
25 Double Unders
CORE
100 Scissor Kicks (2 Ct Over the Bar)
WOD 4 x 200m Sprints
run 200m rest EXACTLY 1 min from finish time
score is total time.
Scale for those with Knee/Ankle issues is 1 min Row intervals.
Strength
10×1 Squat Cleans (or Power Clean)
Pick a weight and go up
Core/Ruck
100 Flutterkicks 4ct
70/53 Farmers carry for 1 Lap sidewalk to sidewalk each time you BREAK FLUTTERKICKS!!
WOD
Buy in 1000m Row
then
20-15-10-5 of
Airsquats (Perfect Form)
Pushups (Toes on Plate and HR)
Overhead Walking Lunges 45/35/25
Post WOD Strength
5×3 Strict Press
pick a weight 115/95/75/65 and go up by 10#/5#
Results
Gritter Row WOD
Clayton 45 3:27.9 12:17
Hal 45 3:28.8 8:57
Scott R 45 3:45.8 11:46
Mike T 45 3:34.5 10:15
Jeff 45 3:50.6 14:02
Marcos 45 4:03.0 12:55
Todd 45V 3:50.3 10:43
Buddy 45 3:59.6 16:29
Chuck 45 4:35.1 13:08
George 45 3:40.3 12:03
Brantley 45 4:03.5 13:10
Jacob 45 3:29.9 16:10
Van 45V 3:41.0 11:23
Bryan 45 3:49.1 11:41
Rusty 35 4:25.7 19:02
Kat 35 4:04.0 11:42
Anne 35 4:15.3 13:10
Kristy 35 4:14.1 12:15
Shelby 35 4:57.5 14:37
Rachel 35 4:27.7 11:50
Hannah 35 4:29.6 14:18
Emory 25 4:57.2 16:28
Bryce 25 4:37.0 11:56
K-Rev 25 4:33.8 12:42
John 15 4:52.6 11:48
Jessica 4:38.6 12:10
WOD 5 RFT
5 Goblet Squats 70/53/44/35
5 KB Swings
5 Sumo Deadlifts
5 Pull-upToes to Bar
(Do a Pullup then Toes to Bar for 1 rep)
If you are Banded do ALL pullups first then move to toes to bar.
Strength
1 Rep Max Front Squats
So we have been getting after the Front Squats for 3 weeks now…TIME TO MAX IT OUT!!!
Results
Gritter Time 1 RM
Hal RX 7:30 225
Seth RX 10:10 200
Jef H RX 5:59 255
Charlie RX 9:03 235
Todd RX 5:52 325
Ish RX 10:05 295
Mike K RX 6:15 300
Cole RX 4:23 235
Charlie RX 4:35 265
Shawn RX 6:08 235
Nat RX 7:42 205
Kristy RX 7:59 105
Van RX 5:10 255
Joe F RX 6:26 185
Scott 53RX 7:40 175
Katie 35RX 10:50 110
Kathy 35RX 11:40 120
Carole 35RX 10:00 135
K-Rev 35RX 11:24
Ann 35RX 8:22 160
Sarah 35RX 8:07 170
Rachel 35RX 8:31 170
Taylor 35RX 10:28 135
Giery 53RX 6:51 225
Kelly OH 44RX 8:05 165
Ewell 53RX 8:50
Bryan 53RX 9:41 180
Craig 53RX 8:24 220
Stephen 53RX 11:15
Nicole 44 11:03 145
Miranda 44 10:40
Rusty 35 11:10 135
David 70 9:21
Jeff 70 9:39 255
Erin 44 10:45 155
Jacob 7:53
Bre 7:42 135
Laura 7:10 110
Shelby 8:33 145
Hannah 35 8:03
Tim 44 5:46
Amber 35 5:31 125
Don 44 8:07 195
Robbie 44 7:56 175
Daniell 44 7:00
Chuck 53 8:18
Jessica 35 10:09 110
Skill WEEK 3 DAY 3
6×1 Front Squats at 90%
WOD “The Drooler”
Buy In 1000m Row
Starting with Stacked Plates and Bar
3 rounds of
5 Snatches 95/65
5 Overhead Squats
5 Curtis P’s (Clean, Lunge Rt, Lunge Lt, Push Press)
then 800m Run
3 rounds of
5 Deadllift 135/95
5 Floor Presses
5 Floor Wipers (they are ALWAYS a 2 Count)
then 400m Run
3 rounds of
5 DHP 165/115
DHP-3 Deadlift, 2 Hang Clean, 1 Push Press, 2 HC, 3 DL
the entire evolution is done without dropping bar or you must start that certain evo over!!!
then run 800m
Cash Out….“Grace”
30 Clean and Jerks 135/95
Results
Gritter Time
Clayton I 44:28 NG
Mike K I 37:13
Carol I 400m
Carrie I 39:54
Charlie I 51:33
Kat I 45:15 All DHP
Todd I 37:14
Cole I 41:50
Joe II 41:40 NG
Hannah II 41:57 NG
J Kent II 43:06
Nicole II 39:00 NG
Seth II 4 DHP
Hal II 31:00 NG
Brantley II 1 DHP
Craig II 44:34 NG
David II 40:50 NG
Marcos II 2 OHP
Bryce II 42:40 NG
Robin II 43:38 NG
Kelly OH II 40:06
Alix II 56:15
Shelby III 2 DHP
Steven G III 41:10 NG
Andre III 43:00 NG
Sarah III 43:38 NG
Bryan III 2 DHP
Jane 50 40:00 NG
Katie 65 38:50 NG
Emery 55 4 DHP
Rachel 65 38:30 NG
Celeste 30 35:30
Miranda 55 39:00 thru 400m
We are preparing for Mike K’s B-Day WOD.
Skill 10 reps each @ 45/35
Hang Snatch
Overhead Squat
Hang Clean
Push Press
WOD
12 min Amrap of
5 Burpee to Plate Touch 45/35/25
10 Plank Hold side to side over plate foot taps
10 Plate Side taps (1ct)
5 Toes to Bar
Results
Gritter Rounds
Jacob RX 8
Brantley RX 5+5
Clayton RX 9+5
Scott RX 11
Seth RX 9+25
Hal RX 12+15
Kat RX 10
Burton RX 7
Butler RX 7+15
Bryce RX 7+25
Jake RX 8+25
Carole RX 6+28
Taylor RX 6+26
K-Rev RX 7+26
Shawn RX 10+9
Robin RX 8+5
Rachel RX 8+25
Shelby RX 8+5
J. Kent RX 7+35
Sarah RX 10+5
Todd RX 11+15
Kristy RX 8+15
Hal RX 12+28
Ewell RX 7+25
Kelly OH RX 10+4
Bryan RX 8+5
Cole RX 12
Mandy RX 7+18
Giery RX 9+2
Amber RX 8
Carrie 45 9+3
Jane 22 9+15
Katie 13:42
Barbara 25 6+25
Celeste 10
Andre 11
Alexa 25 8
Royer 35 9
Rachel 25 8+5
Jessica S 25 7+1
Cameron 25 7
Robbie 45 7
Mark 35 6+25
Christina 25 6
Don 35 7
Skill W3D2 Front Squats
5×2 @ 80%
or 135/95
WOD 10 Rounds
15 Abmat
9 Airsquats
6 Pushups
Cash Out 400m Run
Results
Gritter Time
Jacob 11:45
Hannah 13:07
Alix 12:28
Nicole 13:25
Kat 11:24
Bre 11:38
Jane 12:06
Giery 14:14
Burton 19:18
Butler 11:49
Carew 20:26
Barbara 16:20
Sandy 12:36
Marcos 13:02
Scott 11:08
Charlie 10:05
Anne 11:27
Steppy 18:39
Jessica K 13:00
Hollie 18:50
Rachel 11:06
Celeste 10:41
Robin 12:03
Jason 16:15
Ryan 15:32
Buddy 14:46
Jessica 15:56
Miranda C 12:38
Alicia 14:36
Steve S 12:42
Tripp 15:26
Kelly OH 10:13
Joe F 10:02
Bryan 9:46
Cameron 15:30
Don 19:56
Clayton 15:33
Amber 13:05
Skill Medball Cleans
WOD
4 rounds for time
15 Medball Cleans 30/20/14
20 Double Unders
200m Sprint
Strength Make Up W3D1 Front Squats
Results
Gritter Time
Clayton RX 16:26
Craig RX 11:40
Mike K RX 11:19
Jake RX 9:50
Anne RX 15:02
Todd RX 7:52
Charlie RX 9:07
Hal RX 8:30
Nat RX 9:26
Giery RX 11:54
Van RX 9:13
Joe F RX 10:43
Kat RX 12:11
Buddy RX 20:16
Shawn RX 8:24
Jacob RX 12:11
Nicole 20/s 13:18
Katie 20/s 11:56
Jane 14/s 12:44
Kathy 20/s 12:04
Scott 30/s 9:32
Lane 20/s 13:13
Jeff 30/s 16:07
Barbara 14/s 13:45
Rachel S 20/s 10:11
Shelby 14/d 13:28
Robin 20/s 14:36
Jessica K 20/s 12:38
Emery 14/s 14:20
Josh Y 20/s 15:40
Steven 20/d 9:29
Rachel 14/s 12:45
Euell 30/s 12:02
George 30/s 10:44
Bryan 20/s 11:14
Cliff 30/s 13:50
Haley 14/s 11:42
Mandy 14/s 14:14
Alix 20/s 13:33
Phil 16/row 10:50
Jess S 14/s 16:43
Hannah 20/s 13:15
Trip 30/s/row 13:09
Don 30/s 15:40
Cameron 20/s 16:09
Week 3 Day 1
4×3 @ 70%
or 115/80
WOD 10 min AMRAP
2 Push Press 155/105
10 Bar over hops
10 Over Bar Flutterkicks (2ct)
***Add 2 reps of Push Press for every round.
***2 Bar Over Burpee Penalty EVERY time you do not go unbroken through the required Push Press Set***
Results
Gritter Rounds BoB
Butler RX 8+4
Couch RX 10+8
Mike K RX 14+4 10
Todd RX 14+1 10
Cole RX 12+4 8
Bryan RX 12+1 8
Jacob RX 10+10 8
Katie 65 12+7
Kathy 85 10+11
Craig 115 12+2
Jane 50 10+11
Lane 115 10
Burton 135 12+3
Royer 65 14+7
Alexa 55 12+3
Carew 115 10
Charlie 145 8+10
Scott 115 10+2
Emory 55 12+6
Sarah 75 12+1 6
Ish 125 10+10 6
Steve 115 10+11
Rachel 35 12+3
Anne 85 12+3 8
Hollie 35 6
Lindy 85 14 10
Shelby 75 12 6
Buddy 115 12+4 12
Mandy 65 12 10
Steppy 65 10+4 10
Bryan 135 16 16
Van 115 16 12
George 115 8+9 8
Tripp 135 10+3 6
Cliff 115 12+3 8
Kelly OH 95 12+2 8
Steve S 115 10+6 8
Andre 115 10+9 6
Cameron 105 16 16
Robbie 95 8+7 4
Christina 35 8+7 8
Don 115 8+10 4
Nicole 75 12+1 10
