The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
1000m Row
50 Walking Lunges
400m Run
5 rounds of
5 Pullups
10 Pushups
15 Airsquats
400m Run
50 Walking Lunges
500m Row
Core Work
100 Bicycles 2ct
Competition
A. 6 rounds HIGH EFFORT
12 Hand Release Push-Ups
10 C2B Pull-Ups
8 Kipping HSPU
6 Toes to Bar
*Mix the order up each set
* rest 1:00 between sets
+
rest 5 min
+
B. 5 min AMRAP
Box Jumps – 30/24 step down each rep
+
rest 5 min
+
C. 5 min AMRAP
Thrusters – 65/45
Gritter
Fitness
Greg RX 17:13
Scott RX 17:32
Seth RX 20:30
Haley 23:51
Jeff 26:50
Anne RX 22:26
Marcos RX 21:04
Melody RX 24:16
Ryan RX 19:04
Betsy 37:06
Chad RX 23:07
Alyse RX 23:55
Kathy RX 23:37
Don RX 25:06
Kristi 27:45
Bre RX 19:28
Jacob RX 20:57
Colt 19:33
Ewell 20:48
Phil 27:42
Miranda 25:10
Cameron 28:14
Bryan RX 21:16
Kevin 23:38
Competition
Carole
Todd
Clayton
Charlie
Steven G
MikeK
Hal
Van
Fitness
A. Strict Press, 8-12 reps x 3 sets, Start light
B. Chipper W Burpee EMOM
50 Slam Balls 30/20
100 Double Unders/ 300 Singles
50 Wall Balls 20/14
100 Flutterkicks (2ct with Slamball Pressed overhead)
C. 25 Slam Balls
50 Double Unders/ 150 Singles
25 Wall Balls
50 Flutterkicks
Everyone will do B. but C. is OPTIONAL!!!
From :00 to 4:00 perform 3 Burpee EMOM
Fromm 5:00 to 9:00 perform 2 Burpees EMOM
From 10:to 14:00 perform 1 Burpee EMOM
From 15:00 on DO NOT do Burpees!!!
Gritter A B C
Haley 50 14:40
Kathy 50 12:37 18:55
Seth 95 14:55
Brantley 125 12:38
Craig 75 13:36
Lane 85 16:01
Anne 55 15:17
Jeff 85 18:47
David 85 17:04
Geer 55 19:05
Lori 75 12:42 18:35
Scott 95 10:40 16:20
Van 95 10:30 15:43
Faulkner 135 11:23 18:13
Colt 115 12:38 19:13
KellyOH 65 10:52 16:31
Jacob 115 14:04 22:01
Ashleigh 20 16:51
Bill 105 13:29 21:23
Bryan 65 15:31 25:34
Ewell 65 13:55 21:10
Laura 55 14:31
Misty 55 15:49 22:35
Nicole 55 16:23 22:31
Melissa 55 15:37 22:45
Buddy Did WORK
Fitness
21 Deadlifts
21 Boxjumps
15 Power Cleans
15 Boxjumps
9 Power Snatches
9 Boxjumps
Level I
225/165/115-Guys
155/105/85-Girls
Level II(40-49year old)
215/125/95
145/95/65
level III(50+ and step ups allowed)
175/105/75
95/75/55
Competition
A. Power Snatch, 5 TnG reps @ 80% on the minute x 5 minutes
B. OHS @ 55X1, 1 rep x 5 sets, 2-3 min, get HEAVY
C. Paused Split Jerk, 1 rep x 7 sets, 2 min – full pause in the bottom of the dip – all reps should be above 87% 1RM
D. Front Squat, 4 reps @ 85% x 4 sets, 2 min
E. Split Squat @ 20X1, 12/leg x 3 sets, 2 min, 30 sec b/t legs – add weight this week!
Gritter
Fitness Level Time
Hal I 8:00
Ryan I 9:25
Colt I 9:38
Greg I 11:00
Jacob I 12:40
Carole II 6:42
David II 7:19
Kelly OH II 7:48
Alyse II 8:07
Garrret II 8:37
Scott II 8:46
Anne II 9:05
Jeff II 9:34
Bill II 9:46
Marcos II 10:00
Lori III 4:21
Steve L III 5:10
Celeste III 6:00
Geer III 7:15
Phil III+ 7:25
Misty III 7:54
Haley III 8:07
Laura III 8:08
Kristi III 8:26
Jenny M III 9:08
Shannon G III 9:15
Bryan III 9:18
Don III 9:33
Ewell III 10:01
Lane III 11:30
Craig WTF/III 8:10
Dara 55/15 *
Competition
Charlie
Carole
Todd
Steven G
Fitness
A. Front Squats, 3 reps x 5 sets, start @ 50% 1 RM
B. 20 EMOM
Even = 20 Mountain Climbers (1ct) + 5 Goblet Squats
Odd = 5 KB Swings + 5 KB Deadlifts
Competition
A. Hang Squat Clean.Front Squat, 1.1 12EMOM
Start at 50% 1 RM Squat Clean and go up every min by 10/5#
B. 5 Rounds at HIGH Effort
20 Double Unders
15 KB Swings 53/35
10 Burpees to Plate Touch (35#)
C. Good Mornings 8 reps x 4 sets start @ barbell and go up
Gritter A B (KB#)
Fitness
Seth 70
Scott 70
Dara 70
Miranda 85 35
Anne 125 44
Alyse 125 44
Melody 115 35
Bryce 95(BS) 35
KRev 85(BS) 35
Jeff 175 53
David 175 53
Marcos 175 53
Don 185 53
Ewell 85 44
Geer 85 35
Betsy 85 35
Faulkner 215 70
Ryan 215 70
Kelly OH 125 44
Ava 70 26
Colt 205 70
Jacob 135 70
Bryan 115 53
Buddy 175(BS) Bench/Ring Rows
Laura 105 35
Melissa 115 35
Competition
Clayton
Carole
Todd
Mike K
Steven G
Hal
Van
Lori
4 Rounds For Time
20 Kettle Bell Swings (Russian) 70/53/44/35
10 Goblet Squats
200m Sprint
20 Over Bar Flutterkicks (2ct)
10 Hang Power Cleans 155/105 135/95 115/85…
400m Run
Happy Thanksgiving Turkeys!!!
As a Team of Two (or solo if you are a Badass)
1000m Row
100 Slamballs 30/20
100 medball Abmat Situps
100 Walking lunges
100 Pushups/50 Hand Stand Pushups
Fitness
A. Hanging Superman to Hollow Rock Beat Swing
B. 10 rounds of
5 Ring Dips
10 Ring Rows
5 HR Pushups
20 Flutterkicks (2ct)
Competition
A. 20 Thrusters for Time @ 135/95
B. 8 rounds of
200m Row
10 Walking Lunges
10 GHD
10 Walking Lunges
rest 1 min after each round
Fitness
Gritter
Ryan 11:15
Jenny 11:25
Kelly OH 11:52
Chad 12:30
Marcos 13:01
David 13:15
John 13:20
Haley 13:46
Brantley 14:00
Miranda 14:03
Kathy 14:19
Alyse 14:46
Miranda C 14:56
Lane 15:03
Bryan 15:06
Ewell 15:15
Garret 15:22
Blake 15:38
Seth 15:41
Melissa 15:51
Bre 16:00
Joshua 16:06
Jacob 17:07
Colt 17:39
Bill C 18:07
Burton 18:13
Anne 19:01
Melody 19:05
Betsy 19:12
Robin 19:38
Geer 19:43
Caroline T 5 rds
Comp
Gritter
Charlie 1:33 √
Steven G 4:19 √
Carole 2:20 √
Mike K :49 √
Todd :41
Lori 1:50
Steve L 2:00
Van 1:17
Fitness
A. Pullup Series
B. 5AMRAP of KettleBell Swings
4 Burpees every min on the min
—rest 5 min—
C. 30-20-10
400m Run
Goblet Squats
Double Unders/3x Singles
Competition
A. Squat Snatch 3 reps TNG x 5EMOM @ 65%
B. Power Snatch 2 reps TNG x 5 sets every 45 sec @ 77%
C. Hang Squat Snatch Cluster @ 82.5%
1 rep every 30 sec x 8 reps
D. Squat Clean Cluster @ 225# or 75%
1.1.1.1.1.1 x 3 sets 2 min rest. (. = 15 sec rest)
Happy Birthday Laura Jackson and Miranda Loehle!!!
The Girls are 30!!!!
FOR (a good) TIME…
30 Box Jumps 30/24/20
30 Pullups
30 KB Swings 70/53/44/35
30 Lunge Steps
30 Toes to Bar/Knee to Elbow
30 Wall Balls 30/20/14 to 10/8′
30 Double Unders/90 Singles (1 Burpee for every Break)
Celebrate these STRONG LADIES and go as HEAVY AS YOU CAN!
Gritter
Charlie 9:32 30/70/30
Bre 10:05 24/35/14
Scott 11:15 24/53/20
Nicole 11:28 step/26/10
Greg 11:42 30/70/20
Mandy 12:56 step/33/10
Kelly OH 13:06 20/30/14
Faulkner 13:10 24/53/20
Celeste 13:15 24/35/14
Geer 13:20 12/35/14
Laura 13:20 20/35/14
Mike K 13:22 30/70/30
Cameron 13:30 step/26/14
Misty 13:41 20/15/10
Ryan 13:49 24/70/30
Miranda L 13:58 step/35/14
Lori 14:26 24/53/20
Garret 15:26 24/53/20
Colt 15:27 24/70/30
Anne 15:36 20/35/14
Marcos 15:40 30/53/20
Steve L 15:48 24/44/10
Ewell 16:02 24/44/20
Jacob 16:04 24/30/20
Carole 16:34 24/53/20
Bryan 16:40 24/44/20
Jenn 17:22 step/14/10
Alyse 18:20 20/44/14
Fitness/Competition
NOT FOR TIME/With a Partner if you can
10-1 Close Grip Bench Press
10-1 Deadlift
300m ROW
Level I…100% BW Bench/150%BW Deadlift
Level II…75%/100%
Level III..50%/75%
OR Pick some Heavy weights that work for BOTH Partners
Gritter Weight
Anne 75/155
Bill 160/210
Blake 135/165
Brantley 225/335
Bryan 95/145
Bryce 95/75
Carole 105/160
Chad 135/155
Charlie 175/265
Clayton 225/335
Colt 195/295
Don 160/210
Ewell 135/105
Geer 65-85/115
Hal 185/275
Jacob 195/295
K-Rev 65/85
Kat 85/155
Kristi 55/35 fl press/1200m
Lane 135/185
Laura 55/125
Lori 95/165
Miranda 85/165
Nicole 85/115-135
Ollie(MTN Xfit) 120/160
Phil 95/145
Russell 35/45/2000m
Ryan 200/300
Scott 135/205
Seth 135/205
Steve L 65/245(nose breaker)
Steven G 135/225
Tyler 160/
Van 155/245
