The One and ONLY Island Box!
Happy 4th!
As a team of 3 complete for time.
100 Deadlifts 95/65
200m Run with Barbell and 2 400# Tire Flips
75 Front Squats
200 m Run with 2 Tire Flips
50 Push Press
200m Run with 2 Tire Flips
100 Burpees
200m Prowler 200/150
RULES—Once the Deadlifts start the barbell CANNOT REST on the GROUND until AFTER the Burpees are completed. Run with the barbell, pass off the barbell to each member for reps, NEVER SET THE BARBELL DOWN.
Once the Burpees are completed set the barbell down and with 2 pulling and 1 pushing move the Prowler down to the 100m and Back…TIME
We will be running the “HOPE” WOD in Honor of a Grit Family member Little Charlie, Charlie and Bre Young’s Daughter. She will be having heart surgery Tuesday. We will put all other worries out of our minds and lay it on the line for this Little Gritter. We love you Charlie, God Bless.
Three rounds of 1 min each:
Burpees
75/55 pound Power snatch
Box jump, 24″/20″
75/55 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
So this week is SPECIAL. We will be doing some of the CrossFit Atlanta “Beat the Team” WODs, “HOPE for lil Charlie” who is having surgury Tuesday, 4th of July WOD, and then finishing off the end of the week with some EPIC. We have had alot of visiting CrossFitters so far this summer and MANY more have already contacted me about coming, Thank You all for being yourselves…True Gritters…making them feel so welcome! The comments I have recieved have made me SO PROUD!!
BB
5×3 Snatch from blocks. Start @ 50% 1rm and go UP!
Strength
5×3 1 1/4Front Squats @ 75% 1rm—Full Squat, come up 1/4 or above parralel, back down to hip crease below knee, then back up for 1 rep.
WOD “Mike G”
4 rounds of
9 KBS 53/35 (3pood for X-Grit to 7 foot mark)
6 HSPU Abmat (4 inch deficit X-Grit)
Core
100Bicycles (2ct)
Titin WOD
1000m Row
20 HSPU
3 Rope Climbs
750m Row
15 HSPU
3 Rope Climbs
500m Row
10 HSPU
3 Rope Climbs
8:30am WOD
TEAM FIGHT GONE BAD 5 Rounds
As a team of 3, 4, or 5(We did some with 5 and it was TOO MUCH REST…stick with 3 or 4)
Complets 5 Rounds of Fight Gone Bad with NO REST MINUTE!!!
1 person works at a time. Keep the same order of the excercises and each member does the required excercise rotating through until 5 full rounds are complete. Keep a running rep total for each round starting at zero each time the team is back to wall balls. Here is an example of a 3 man team:
3,2,1, GO…First min-
Cole 20 Wall Balls
Joshua starts SDHP at 21 and gets to 45
Jason starts Box Jumps at 46 and gets to 70
Cole starts on Push Press at 71 and gets to 105
Joshua rows to finish Rd 1 and gets 25 for a Round 1 Total of 130
Round 2 starts IMMEDIATELY after the rower and Jason starts Wall Ball at zero reps.
Cole then starts at SDHP where Jason left off from Wall Balls.
So forth and so on til 5 Full Rounds are complete. Remember NO REST MINUTE, be ready to start every excercise!
Barbell
5×3 Heaving Snatch Balance
Strength
5 x 1 Power Clean + Hang Clean + Jerk
Conditioning
“Nancy”
5 Rounds for Time of
400m Run
15 Overhead Squats 95/65
Midline
3 x 25 Abmats
3 x 25 Flutterkicks (2ct)
RX
Jason……13:18
Jeff………14:01…CrossFit UCS
Joshua….14:48
Van………14:50
Cathy……16:20
Kathy M..16:49
Cole……..17:46
Jessica….18:26
Shawn.95/45.21:13
Robin..65/35.18:04
Scaled
Bryan..65….16:37
Katie B..45..18:04
Kelly R..35..19:02
Sophia…35..19:22
Allison…45…16:39…CrossFit UCS
Brad……75..14:51…Classic City CrossFit
Melody..45…17:50
Jacob..95BS..20:27
Barbell
4×3 Heavy Clean Pulls
Strength
1 x 20 Unbroken Backsquats at 50% 1RM
Conditioning
12 min Amrap
200m Sprint
25 Burpees
rest 2 mins then
Endurance
1 mile Fun Run
Barbell
1 Rep Max Full Snatch
Strength
5×3 Strict Press using 75% of your 1RM
Conditioning
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Core
3×15 Toes to Bar
RX
Joshua…….7:42
Cameron….7:50…CrossFit 30518
Van………..7:54
Charlie……8:40
Mike K……8:45
George…..9:17
Jason…….9:56…Drop-in
David B…10:16
Kelly O’…10:28
Ryan T…..10:45…Drop-in
Celeste….11:16
Bryan……11:26
Robin……12:47
Laura……12:48
Buddy…..13:19
Scaled
Wayne..BLK..11:06..Drop-in
Stacey..Grn…14:26..Drop-in
Jeff B…BLK…12:29
Carole..Bl…..12:46
Taylor..Grn…16:22
Kayla…Bl…..12:20
Alexia..1/2..11:00…First WOD!!!
Tyler…Grn-r..11:51
Jessica.Grn-r..13:16
Kathy M..Bl-b..11:12
Melody…Bl…..11:20
Courtney..Bl…14:26
Sophia…..Bl….15:00
Ewell……Bl…..10:44
Mara……Grn…14:14
Kristy W..Bl….12:01
Rod N…Bl-r…16:47
Mandy…Bl…..13:48
Barbell
7×1 Clean from Box at knees with FULL squat
Strength
3×8 Good Mornings Heavy as possible
Conditioning
21-15-9
Deadlift 225/155
KB Swing 70/53
Box Jumps 24″/20″
Barbell
7×2 Hanging Snatch from Pockets
Strength
5×3 Backsquats starting at 75% 1 RM and going up by 5# each set
Conditioning
“Grace”
30 Reps for time of
Clean and Jerk 135/95
Midline
3×3 (3left-3right) Turkish Get Ups 53/35/26
Rx
Mike K……2:24
George…..3:15
Joshua…..3:41
David B….4:19
Van……….4:22
Jeff……….4:54….CF Rome
Kat……….4:59
Charlie….5:15
Kayla……5:31
Buddy…..5:49
Jeff B……5:56
Jacob……6:00
Jessica….6:17
Kelly O’…6:57
Scaled
Jason.95#..3:05……O-Town CrossFitter
Nat….115#..4:25
Brad…115….5:29…CF Classic City
Tygh…115….5:32
SteveS.115…6:18
Matt….115….6:35…CF East Houston
Joe F…115….4:47
Bryan…85…..4:13
Carol…75……5:25
Taylor..75…..5:50
Lane..105…..5:30
Kelly R.55…..6:09
Bryce…55…..5:59
Ewell…95……5:30
Rick….65……3:27
Mara…50……3:30
Celeste.75….4:15
Kristy…75…..5:06
Tim……95….3:57
Amber..65….3:20
Sydney..55…4:40
Rod…….95…4:38
Jake…..MB….4:08…1st WOD
We have cancelled the 8:30am Class in order to go and Support CrossFit Brunswick’s Hannah Russell and her GREAT cause at The Children’s Miracle Network Charity Beach WOD. 10 am at The Coast Guard Station on St. Simons Island.
Bring your family and lets have some fun in the Sun.