The One and ONLY Island Box!
The One and ONLY Island Box!
BB Burgener Warmup
3 reps of each @ 45/35
WOD ”Randy”
75 Snatch 75/55
X-Grit
Max unbroken Overhead Squats @ Bodyweight…Shoot for 15!
Todd……3:59…(After a 4:37)
Kat……..4:14
Mike K…4:26
White….4:44
Cole…….5:22
Van……..5:35
Nat……..5:37
Dan…….5:41
David B..5:51
Craig……6:07
Robin…..8:25
Jacob…..8:26
Jeff B…..9:14
Buddy….9:17
SixOne…11:04
Anne……11:21
Alix……..12:43
Joe B……13:00
Scaled
Wiliam..65…10:12
Cliff…….55…7:36
Mandy…45…6:56
Hannah.35…4:55
Skill Max UNBROKEN Wall Balls 20/14 (If you are a BADASS just do “Karen” UNBROKEN)
Do as many unbroken, non stop, no drop Wall Balls. You get 3 attempts if you get under 10 reps
WOD 15 min Amrap
10 Pushups
10 Abmat Medball Situps 30/20
200m Run with Medball
SPRINT 500m Row for the Board.
WOD “Jacob’s Ladder”
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
Guys 20# DB up to 50# by 5# increments
Girls 15# DB up to 40# by 5# increments
Go through the ladder. Time stops when you reach and finish the last weight. If you cannot proceed past a certain weight, go back down the ladder for more work.
Your score is either a time or the weight you COMPLETED!
500m ROW……….WOD
Cole…….1:27.3…..6:45
Mike K…1:28.7…..3:32
Giery…..1:29.6…..9:59
Todd……1:30.0
Daniel….1:32.6…..7:21
Couch….1:34.1…..7:27
Craig…..1:34.7…..8:58
Dan……..1:36.3…..7:55
Jason…..1:36.7…..14:35
William..1:37.4…..40#
Van……..1:40.4…..7:23
Buddy….1:40.6…..11:43
White…..1:41.0…..9:37
Steve…..1:41.3
Lane……1:42.1…..40#
David B..1:42.8…..5:51
Blake…..1:43.3…..11:08
Jessica…1:45.7…..9:54
JeanMarie.1:45.7…30#
SixOne…1:45.9…..35#
Jeff B…..1:46.3…..7:35
Cliff……..1:46.7…..45#
Bryan…..1:47.5
Jacob…..1:47.5…..11:11
Kelly O…1:49.3…..6:35…X…10:46
Jeff J……1:50.6…..40#
Jack…….1:51.5…..10+
Troy…….1:53.9…..9:11
Kristy…..1:57.4…..35#
Celeste…1:57.5…..35#
Kathy M.1:58.1…..14:13
Robin…..1:58.1…..10:40
Kelly R…2:00.8…..35#
Sophia…2:03.7…..30#
Bryce…..2:04.1…..30#
Laura G..2:08.4…..30#
Mary……2:10.5…..25#
Katie B..2:11.4…..35#
Katie H..2:12.8…..30#
Mandy…2:12.9…..25#
Hannah.2:13.6…..25#
Joanna..2:23.7…..25#
Sandy….2:27.7…..20#
Miranda.2:34.5…..15#
We are currently updating and improving the website. Please bear with us while we add, shift and change information.
Current WODs may be found under the WOD tab.
So it is on…Over 35 Gritters are signed up!
Food Logs are now LIVE!
Go to the FOOD LOG tab…
Hoover over it and a Drop Down box appears…
Go down to your name and CLICK-IT…
Then put your name, email (for confirmation you are a real person), and then the code…
Then enter your food…ALL YOUR FOOD!
KEEP YOUR NAME the SAME for every post. It will come to me for approval and then posted for ALL TO SEE!
Best of luck Gritters…This is gonna be SWEET!
Make up one of the WODs you missed from yesterday or
WOD
1000m ROW
1000m RUN
100 Double Unders
RX
Todd…..11:44
Kelly O..12:35
David B.12:47
Couch…13:02
Craig…..13:56
Scaled with 3x singles
Dan……11:10
Shawn..11:20
Bryan…11:56…11:35…BALLER
Joe F…..12:35
Jean Marie…12:43
Steve…..12:53
Robin….14:08
Buddy….14:40
Jeff…….15:25
White….16:44
Jason…..17:02
Cliff…….17:58
Joe B……20:00
Sophia…21:00
Miranda..21:40
It is Labor Day…We are celebrating all the Hard Workers that have made America what it is TODAY…and Yes Mom’s who gave birth. Come and GRIT SOME. Post WOD Beach Party to follow. Place TBA!
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.
WOD 2 “WORK”
Clock In-100 Double Unders
5 rounds of
5 Deadlift 75% 1Rm Clean/50% 1rm Clean
3 Squat Cleans
1 Push Jerk
200m run
Clock out-20 Pullups
Don’t Drop the Baby
RX………WOD1…WOD2
Charlie..5:11…..13:30 @150#
Todd…..5:13…..15:23 @ 205
Van…….5:24…..13:35 @ 150
Cathy….5:32
Kat……..5:40…..
Kelly O..5:45…..15:15 @95
Kimi……5:50…..17:07 @105
Shawn..6:02…..13:16 @125
Kayla….6:11
Daniel…6:31…..16:07 @155
Tim…….6:38…..13:11 @95
Anne…..6:39…..15:52 @55
Celeste..6:49….14:00 @75
Nat……..6:55…..16:34 @135
Kathy M.7:05…..17:03 @75
Mara……7:20…..16:25 @65
Kent……7:26…..14:53 @115
Kristy….7:46…..14:36 @55
Steve….7:56…..22:05 @95?
Courtney.7:58
Hannah..8:10…..17:00 @55
Dan…….8:14
David…..8:22
Craig……8:40…..15:15 @115
Carole….8:54
Garrett…9:00…..16:45 @115
Weaver..9:10…..14:49 @185…Both WODs with TITIN
Joe F……9:18…..17:27@ 125
Troy…….9:30…..17:03 @115
Giery……9:37
Sophia…10:10
White…..10:15
Jeff B…..10:30
Laura…..11:35…..20:22 @65
Jason…..13:05
Melody…13:07
Jacob…..13:05
Lane……15:43
Blake…..16:24
Joe B…..16:57
26# WOD1……WOD2
Sandy…7:53
Seth…..8:46
Mandy..6:49…..16:06 @55/Blue
Mary….6:49…..12:29 @ 55/Blred
Miranda.7:00
Joanna…..8:30
Kelly R…..8:45
Bryce……10:11
Bryan.35…5:38
Ewell..35…6:10
Shannon..26/15..14:19
Nancy…..26/15…14:30
WOD2
Buddy…..19:21 @135
Jessica….20:00 @95
Come in early and Get your WOD ON…then go play with your family.
HINTS for WODS
1. It is LABOR DAY…
2. Respect and Honor those who have given us America!
3. It is MONDAY…and MONDAYS ALWAYS ROCK!
Heck Yes and WHY NOT…..FRAN
BB 5 x 5 Thrusters Start @ 45/35 and go up by 10/5 each set…GO DEEP and Get Stretched
WOD “FRAN”
21-15-9
Thrusters 95/65
Pullups
If you want to go for the BOARD…Get a Judge!
We will be taking our show on the road. Supporting Gritters running the Under the Oaks 10k and GETTING OUR WOD on in the Park. Be there early if you want, we will start running heats around 8am. WODs will be going til 9 or so! Bring the Kids, there will be a kids course!
