The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Backsquats
5×2 @ 50%
4×2 UP
3×2 Up
B. 10 RFT or 20 Time Cap
5 KB Swings 70/53
5 Pushups
5 Burpee Box Jump Over 30/24
Competition
A. Deadlift, quickly to a tough Single
B1. Backsquats @ 20X1 4-6 reps x 3 sets, 2 min rest
B2. Weighted Supinated Pullup Cluster @ 20X0, 2.2 x 3 sets, rest 2 min
C. 30 Kipping HSPU for time @ 10″
Fitness
Gritter Time
Mallory RX 9:53
Bryan 53/24 11:21
Bre 44/24 11:46
Erin 53/20 12:04
Mandy 35/20 12:11
Melissa 35/20 13:03
Marcos 53/24 13:08
David 53/24 13:11
Greg 70/20 13:39(9rds)
Katie 44/20 13:48
Eva 44/20 14:08
Sixone 44/20 14:55
Melody 35/24s 16:07
Jeff 44/24s 18:08
Whitney 26/20 9rds
Carew 44/24 8+14
Comp
Gritter
Brantley 55#db 3:32
Buddy db
Carole Flat 10:07
Clayton 2×45# 13:27
Eleanor
Kat 1abmat 12:45
Mike K. 110@10″/19@2×95/13:02
Nat 15@flat/15@2×10/10:10
Shawn 45/1ab/7:10
Todd
Van 10@2×45/20@45/7:38
Fitness
A. bROWling, 3-5 Attempts at getting EXACLTY 100m on the rower.
Bcomp. Clean and Jerk, Build to a Max
or
Bfit. 6 RFT
4 Pullups
5 Deadlifts 100% BW/80%
6 Airsquats
200m Run
Rest EXACTLY 1:00
Competition
A. Snatch, Build to a MAX
B. Clean and Jerk, Build to a MAX
C. 12 x 90sec Airdyne/Row @ 75#/30 sec @ 50%
Fitness
Gritter Time
Hal 225 12:29
Andre 185 13:21
Bill 185 13:24
Erin 170 13:30
Bryan 150 14:06
Mandy 110/red 14:48
Marcos 195 15:01
Millie 140 15:04
Jacob 235 15:36
Anne 130 15:45
Jenny 155/grn 16:15
Lane 155 16:23
Melissa 135/grn 16:30
Sydney 65/jump 15:17
Natalie 85/2xred 15:37
Laura 115 16:04
Eva 115/grn 16:28
Richard 95/grn 16:32
Caroline 65/2xred 16:41
Greg 135 16:59
Sixone 150/grn 18:47
Burton 95 18:55
Phil 165/jump 20:00
Comp
Gritter A (PR) B
Clayton 175 265(C=7rds)
Mallory 130 175
Carole 85 125
Mike K. 165 255
Todd 195 265
Van 155(15) 190
Steven G. 150 185
Buddy 145 185
Nat 170 195
Kat 115(5) 140
Fitness
A. Row Sprints
5 intervals of 20 sec Row/ 40 Sec Rest
Record best Row in meters.
B. EMOM LADDER
1 Kettlebell Swing (Russian)
1 Goblet Squat
10 Flutterkicks (1ct)
ADD 1 KB and 1 Goblet Swing every min.
Flutterkicks stay the same at 10 reps. Lock your knees and fire big and fast!
Record the finished round plus extra kb/gbs/flutter reps
Competition
Rest Day
Fitness
800m Run
500m Row
5 rounds of
5 Man Makers 30/20
200m DB Carry (1db)
2/arm Turkish Getups
Competition
MAP Low %’s – high volume
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%
+
3 min rest
+
15 min @ 75%:
100 Jump Rope Singles
3/arm TGU’s @ 16kg
+
3 min rest
+
15 min @ 75%:
50ft Bear Crawl
15 Unanchored Sit-ups
50ft Walking Lunges
15 Back Extensions
+
3 min rest
+
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%
Fitness
Gritter Time
Hal 30 20:03(dbl carry)
Greg H. 30 20:28(dbl carry)
Steven G. 30 20:56
Erin 20 21:30
Jenny 20 21:55
Kelly OH 20 22:42
Scott 30 24:50
Cole 30 25:25(dbl carry)
Seth 30 26:02
David 30 26:16
Steve S. 30 26:54
Jessica 20 27:58
Bryan 30 29:30
Jacob 30 32:10
Steve B. 20 22:00
Bill 20 22:18
Bre 15 23:17
Andre 20 23:27
Aaron 25 24:37
Katie 15 25:48
Millie 15 26:47
Ryan 20 27:10
Mandy 15 27:20
Anne 15 27:19
Richard F. 15 28:50
Josh Y. 20 29:10
Ava 10 29:15(3rds)
Jeff 20/Burpees 29:25
Sydney Sit↑ 29:30
Melissa 15 30:47
Sixone 15 33:00
Richard Mc. 15/Row/Run 35:30
Emily 15 Ab/Row/MM
Comp
Gritter
Clayton
Brantley
Jake
Jeff H.
Carole
Van
Buddy
Todd
Mike K.
Happy Birthday to our world traveler Couch!
Fitness
A. Overhead Squats 5 x 5 Start 45/35 and Go Up
B. 4 Rounds 30 ON-30 OFF
Power Cleans 95/65
Abmats
Push Press
Burpees
Try and hit the same numbers every round!
Competiton
A1. Push Press @11X1, 3-3-2-2, 1:30 Rest (From the Ground)
Start 60% 1 RM (No Push Jerking)
A2. Legless Rope Climbs 1 x 4 no legs on lowering if possible
B1. Kipping HSPU 5 x 4 sets 1:00 rest 45# Plate
B2. Chest to Bar Cluster 6.5.4 x 4 sets 1:00 rest
C. 21-15-9 for time
Rt Arm DB Row @ 75# (Place knee on bench, keep back straight)
Lft Arm DB Row @ 75#
Hand Release Pushups (LEGIT PLANK)
Fitness
Gritter Reps
Kelly OH RX 269
Greg RX 261
Scott RX 230
Anne RX 216
Erin RX 216
Jacob RX 213
Butler RX 204
Bill RX 199
Steve S. RX 199
Marcos RX 198
Bryan RX 196
Jake RX 196
Seth RX 196
Jessica RX 195
Millie RX 189
Miranda L. RX 186
Eleanor RX 183
Melody RX 178
Melissa RX 172
Craig RX 170
Lane RX 170
Josh Y. RX 160
Laura RX 140
Krew RX 125
Todd jr 15 258
Mandy 55 211
Katie 200
Sixone 55 198
Burton 65 184
Couch 95 184
Sydney 35/burpee 177
Chase 65 176
Phil 75 153
Richard 75 146
Ava 55 130
Betsy 35 120
Comp
Gritter
Brantley 135 195/265 195/205 A2/B2
Clayton 160/135 205/125 A2/B1/B2
Eleanor
Greg 4:17@55#
Shawn 4:01@55#
Mike K. 225, √, √,3:22@75#
Todd 225, √, √, 3:17@75#
Nat 3:41@55#
Steven G. 3:47@55#
Carole 6:08@45/35#
Van 3:49@55#
Buddy 9:50@45#
Fitness
1200/1000m ROW Buy In
5 rds of
30 Floor Press 45/35
20 Flutterkicks (2ct plate Pressed)
10 Burpee to Plate Touch
2 Lap Plate Carry
800m Run Cash Out
Competition
A. Squat Snatch 10 EMOM @ 80%
B. Power Clean. Split Jerk. BTN Split Jerk 1.1.1 x 6 Sets 1:30 Rest
3 sets @ 60%
3 Sets @ 70%
C1. CGBP @ 20X1, 2 reps x 3 sets 1:30 Rest
C2. Pendlay Rows 22X0, 3 reps x 3 sets 1:30 rest
Heavier than last week
D. Row Sprints 25 secs ALL OUT x 5 sets, 3:30 Rest
**First set should be highest…CRANK IT**
Fitness
Gritter Time
Shawn RX 21:58
Kelly OH RX 23:21
Bill RX 24:00
Scott RX 24:16
Butler RX 26:10
Jenny RX 27:06
Steve RX 28:03
Mandy RX 28:15
Bryan RX 28:34
Melissa RX 29:50
Dave RX 30:00
Burton RX 32:35
Betsy RX 45:10
Sydney 21:59
Craig 35 26:15
Gary 35 26:20
Erin 25 26:38
Kari 25 27:35
Chase 35 29:06
Ryan 35 30:43
Richard 25 33:09
Fitness/Competition
ICAN GAMES TESTERS
4 min AMRAP
1 Power Clean 135/85, 115/75, 95/65
1 Shoulder to Overhead
1 Backsquat
***Add 1 rep each time***
REST 5 Mins
11 min AMRAP
20 Pistols/ 40 Airsquats
20 Ground to Overhead 115/75, 95/65, 75/55
20 Bar Facing Burpees
60 Double Unders/180 Singles
Fitness
A. Deadlifts 5×2@50%, 4×2@60%, 3×2@70%, 2×2@80
B. 15EMOM
1 Deadlift @ 80%
5 Slamballs 40/30/20
20 Flutterkicks (2ct)
Competition
A. Deadlift 1×5 start @ 90%
B. Kipping HSPU Extra Depth 20X0, 2-3 reps x 5 sets
C. Back Squats 4-6 reps x 3 sets Start at 80%
D. Weighted Supinated Chin-up Cluster 20X0 2.2 x 3 sets
Gritter Weight
Aaron 175/30
Alix 195/20
Angela 125/20(xfit gwinett)
Ava 125/20
Betsy 155/20
Bill 225/30
Brantley 345/30
Bryan 215/30
Carole 175/20
Caroline 185/165/20
Chase 165/20
Eleanor 145/20
Erin 195/25
Ewell 165/30
Greg H. 225/30
Jacob 315/–
Jeff 135/30
Jenny 175/20
Jessica 175/20
Kristi 155/20
Laura 145/20
Lauren 200/30(xfit gwinett)
Marcos 275/30
Melissa
Melody 165/20
Millie 155/20
Miranda 200/20
Mitchell 185/30
Phil 155/25
Richard 115/20
Rod 245/30
Ryan 215/30
Scott 225/40
Steve S. 240/30
Happy Birthday Jake!
He wants KING KONG
3 RFT
1 Deadlift 450#
2 Muscle Ups
3 Squat Cleans 250#
4 Hand Stand Pushups
Fitness
10-1/1-10
Hang Power Cleans (Baller 135/85, RX 95/65)
Push Press
200m Run
10 HPC-1 PP-200m Run
9 HPC-2 PP-200m Run
8 HPC-3 PP-200m Run…
Competition
A. Quickly build to a 1 RM Full Snatch
B. Squat Clean + Split Jerk 1.3 build to a heavy set.
Squat Clean+ Split Jerk+ Split Jerk + Split Jerk
C. Squat Clean Front Squat 2.1 Build to a heavy set.
Squat Clean, drop-rest 5 sec, Squat Clean + Front Squat
try and hit 85%+ of you 1 RM Squat Clean
D. Below the Knee Hang Squat Snatch + Snatch Balance 1.1 x 10 EMOM
all at 95/65
E. 10 sets of 90 sec Airdyne. 45 sec 75%/45 sec 50%
Fitness
Gritter
Jake *KING KONG* 9:14
Erin 85 18:45
Carole 85 25:42
Shawn 135 26:02
Jacob 135 27:20
Miranda 85 28:15
Anne 85 28:25
Hal RX 13:40
Scott RX 16:34
Jenny RX 18:25
Marcos RX 18:30
Caroline RX 18:44
Greg H. RX 18:51
David RX 19:02
Seth RX 19:50
Craig RX 19:57
Jessica RX 22:01(kid min 3min)
Couch RX 22:05
Katie RX 22:06
Ryan RX 22:17
Bryan RX 22:29
Lane RX 23:27
Steve S. RX 23:27
Laura RX 23:50
Mandy RX 24:12
Josh Y. RX 24:22
Jeff RX 25:27
Millie RX 26:03
Mitchell 95/65 22:15
Richard F. 65 17:00 *Pukie*
Steven B. 65 17:53
Chase 65 18:42
Erin 45 22:08
Richard M. 25:08(row100m/20db)
Sydney 15:30(row100m/10db)
Comp
Gritter
Greg
Alix
Kat
Mike K.
Van
Nat
Steven G.
Buddy
Eleanor 105# SQ CL PR
Fitness
A. 4×4 Front Squats (fromt the floor)
95/65 and UP.
B. 30-20-10
Wall Balls (extra deep)
Abmats
Double Unders x 2/ Singles x 5
rest 2 min
25 Toes to Bar (PERFECT REPS)
Competition
A. Quickly build to HEAVY Front Squat single
B. BTN Lunge Steps 3/leg x 4 sets rest 1:30
start at 135/85
C. 3 rds of
1:00 Shuttle run (sidewalk to street)
:30 rest
1:00 Row (1:45/2:00 pace)
:30 rest
+
5 rds of
50 ft. Bear Crawl (rack to rack)
100 Singles
+
3 rds
1:00 Airdyne 75%
:30 rest
15 Back Extension
15 Airsquats
Fitness
Gritter
Mike RX 6:26
Scott RX 9:36
Jake RX 9:44
Laura RX 11:46
Jacob RX 11:58
Butler RX 12:35
Ryan RX 12:52
Bre RX 13:05
Melody RX 13:17
Seth RX 15:40
Craig RX 16:30
Charlie S. 6:00(Ø T2B + Airdyne)
Haley 6:00(Ø T2B + Airdyne)
Bryan s 8:09
Melissa s 9:07
Bill s 9:14
Ewell s 9:50
Sydney(sub) 9:58
Mandy s 10:09
Katie s 11:26
Rachel s 11:36
Emory s 12:06
Josh s 13:30
Miranda L. 14:08
Carole s 14:23
Burton 14:24
Carew 15:53
Richard s 17:25
Betsy s 19:52
Comp
Gritter
Clayton
Brantley
Buddy
Greg
Kelly OH
Eleanor
Van
