The One and ONLY Island Box!
The One and ONLY Island Box!
Strength
4×5 Deadlift 50% 1RM and Go Up each round
X-GRIT start at 65% and Go Up
WOD
1000m Row FOR THE BOARD!!!!
rest then
10 min AMRAP of
10 Pushups (HR)
15 Airsquats (Full Depth to Full Extension)
20 KB Sidetaps 53/35
ONLY FULL ROUNDS COUNT!!!
CORE
50 Medball Situps 30/20
or
30 GHD Situps (See Joshua before attempting if you are not familiar)
Barbell
5×1 3 Position Squat Snatches…try to find a 1 rep max 3 position.
Strength
4×5 Knee Stop Snatch Grip Deadlift (use 50% 1 rm Deadlift)
WOD
5 ROUNDS
5-1 WALL CLIMBS
10 MAN O WAR 35/25
20 FLUTTER KICKS (2 COUNT)
200M RUN
CORE
25 Dough Rollers 135/95
25 Floor Wipers (2ct)
So it is ON! Yoga is coming to The Grit. This Saturday after the 8:30am Class we will have Patricia Ploeger coming to the Box. Bring a towel, Bring a Friend. FREE to Fulltime Members and only $10 for Guests. Thsi is a great opportunity for us to get more Balanced, Flexible, and Laugh at each other as we try to get into that Pretzel Thing!!!
Strength
4×3 of The Bear Complex
Clean, Front Squat, Push Press, Back Squat, Back Rack Push Press..MUST LOCK OUT THE BACK PUSH PRESS!
WOD
Using your Max Weight from The Bear:
EMOM(every minute on the minute)
2 Deadlifts
1 Hang Clean
20 Double Unders/50 Singles
—Add 1 Hang Clean EVERY round.
—Only count the COMPLETED rounds.
X-GRIT
100m Row
10 Goblet Squats 70/53
10 Ground to Overhead 135/95
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
