The One and ONLY Island Box!
The One and ONLY Island Box!
Get your 1 REP MAX Deadlift if you missed it!
Skill Toes Pose
WOD
Buy In 500m Row
20 Push Press 115/75…95/65…85/55
20 Bar Push Ups
800m Run
15 PP
15 BPU
400m Run
10 PP
10 BPU
Cash Out 250m Row
WOD 20-15-10-5
DB Snatch right arm
DB Suitcase Walking Lunge right arm
DB Snatch left arm
DB Suitcase Walking lunge left arm
Airsquat (Pefect depth and 1/4 second pause at top)
Flutterkick (4ct DB Pressed) (80-60-40-20 for those single count peeps!)
X-GRIT 60/40
RX 50/30…40/25
Strength OHS
3x3x2x2x1x1x1
(Non OHSers can Back Squat)
Skill Deadlift 5×5 135/95
Working on position
1 REP MAX on Wednesday
Strength Strict Press
5×5 75/55 and up
WOD
5 RFT
25 Double Unders/75 Singles
15 GHD/30 Abmat Situps
5 Power Cleans 75% BW (X-Grit 100% BW)
Gritter Time
Cole 185 DU/GHD 8:59
Mike 205 DU/GHD 11:30
Hal 185 DU/GHD 11:34
Steven 160 DU/GHD 12:07
Jacob 195 DU/AB 15:04
Brie 90 DU/AB 9:41
Bryan 110 s/GHD 10:21
Royer 85 DU/AB 11:14
Kelly OH 110 DU/AB 11:38
Kip 95 s/AB 11:43
Mandy 75 s/AB 11:52
Robin 110 s/AB 12:16
Clayton 185 DU/GHD 12:19
Laura 100 DU/AB 12:48
Marcos 155 DU/AB 12:51
David 160 DU/AB 14:00
Matt 155 s/AB 14:45
Craig 135 DU/AB 15:03
Melissa 85 s/GHD 15:06
Eleanor 90 s/GHD 15:29
Carole 95 DU/AB 20:46
JHyde 115 s+DU/AB 7:50
Buddy 145 s/AB 12:07
Katie 70 s/GHD 12:10
Kathy 85 s/AB 12:18
Miranda L. 85 s/AB 12:31
Josh 120 s/AB 13:18
Kyle 140 DU/AB 10:41
Scott 205DL DU/GHD 10:47
Jane 85DL s/AB 13:08
Ben 85 s/AB 14:17 <– No Pukie Points!!
Make-up one of this weeks WODs, yes you can do 14.5 or hit todays
WOD 15 AMRAP
25 Double Unders
10 Wall Balls 20/14
25 Flutterkicks (2ct)
10 Walking Lunges
Gritter Time/Reps
Mon
Mike K. (1.2) 19:43
Kip (14.5) 65# 25:37
Cole (14.5) 135# 7:59
Wed I II
Clayton 7:17.7 Row/70 9:25
Katie 10:10.4 35# 10:03
Jenni 11:29.7 7:40 (400/200/100/26)
Thurs I II
Kayla 75# 7:42 105# 4:32
Fri
Buddy 9 (other)
Hal 8+25
Bryan(s) 8+9
Robin(s) 7+93
Mandy(s) 7+79
Nat 7+33
Laura 7+25
Marcos 7+5
Brantley(s) 6
Erin 6
Carole(s) 5+80
Anne 5+67
Ewell 5+30
Couch 5+1
Liz(s) 4+80
Tripp(s) 4
Mike S. Work
WOD I
5 RFT:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20″
Skills
Practice Free Standing Handstands
WOD II (Competitors ONLY)
5-4-3-2-1
Squat Cleans 185/105
HSPU 45#-Abmat
Gritter I II
Mike S. 95/24 6:50 3:48
Clayton 135/24 7:46 10:48
Shawn 95/24 8:11 9:45 145
Kat 85/20 8:48 5:26 105/2pad
Anne 65/20 9:06 6:52 105/2pad
Nat 135/24 9:09 7:44 175/2pad strict
Todd 155/135/24 9:43 3:45
Melody 65/20 11:38 9:30 105/85 HS hold
Mike K. 135/24 11:43 9:54
Bryan 65/24 6:51
Steve S. 95/24 7:33
Brantley 115/24 7:59
David 95/24 8:20
Eleanor 55/20 8:24
Laura 55/20 8:37
Phil 8:45 75CnJ/12step over
Scott 95/24 8:52
John 55CnJ/4rnds 9:00
Jacob 135/24 9:57
Carole 65/20 10:35
Crossover Symmetry (10 reps each)
WOD I
2000m Row
Stay strong and CRUSH THIS!
WOD II
800m Run
30 KB Swings 53/35
400m Run
15 KB Swings
200m Run
Gritter I II
Hal 7:03.6 RX 7:47
Todd 7:14.8 RX 8:57
Shawn 7:22.6 RX 8:43
Scott 7:36.0 RX 8:30
Mike 7:37.0 RX 9:49
Seth 7:44.6 RX 10:26
Jacob 7:52.1 RX 10:23
Erin 7:55.7 RX 8:50
Bryan 7:57.3 RX 10:52
David 7:58.9 RX 10:46
Buddy 8:10.4 RX 12:04
Kat 8:35.3 RX 9:14
Jenny 8:36.7 RX 9:55
Carole 8:39.5 RX 11:05
Jessica 8:39.6 RX 9:32
Eleanor 8:51.6 RX 9:32
Melissa 8:55.7 RX 12:01
Anne 9:00.6 RX 11:33
Melody 9:08.3 RX 10:12
Mandy 10:03.2 RX 11:06
Laura 10:04.8 RX 11:48
Ewell 7:55.4 44 8:46
JHyde 8:07.5 44 10:26
Jane 9:32.9 26 11:12
Elizabeth 12:04.7
Grit Jrs.
Todd Jr. 1300m
Caroline Fish Game score 450
WOD 15 AMRAP
5-10-15-20-25…and UP
Double Unders (Singles x3)
Medball Abmat Situps 20/14 (GHD for the NASTY)
Jumping Lunges (Single Count)
1 Sidewalk Lap Farmer Carry 70/53/44/35
Gritter Reps
Mike K. GHD/70# 30+40
Scott GHD/53# 30
Mike S. GHD/70# 25+46
Clayton GHD/70# 25+44
Anne GHD/44# 25+31
Bryan GHD/53# 25
Kelly OH 14mb/53# 30+59
Jessica 14mb/44# 30+42
Melody 14mb/44# 30+15
Laura 14mb/35# 25+90
Erin 14mb/70# 25+80
Jacob 20mb/70# 25+35
Carole 14mb/44# 20+10
John 14mb/35#/s 35
Robin 14mb/53#/s 30+67s
Steve 20mb/70#/s 30+57
Jenny 14mb/44#/s 30+50
Jason 20mb/70#/s 30+36s
Brantley 20mb/70#/s 30
Jane 10mb/35#/s 25+90
Mandy 14mb/53#/s 25+90
Hollie 14mb/44#/s 25+76
Alix GHD/53#/s 25+70s
Eleanor 44#/s 25+65
Rachel 14mb/35#/s 25+45
Miranda C. 14mb/35#/s 25
Trip 53#/s 25
Phil 20mb/53#/step 20+47
Caroline T. 5#/s 20+10
Strength Backsquats
2×6 @ 95/65
2×5 @ 115/75
2×4 @ 135/85
2×3 @ 155/95
2×2 @ 185/105
X-Grit go HEAVIER
WOD “Not Fran”
5-4-3-2-1
Thrusters X-Grit 165/105 Rx 135/85
Strict Pullups/2x Banded
200m Run
***You want more Go 5-4-3-2-1-2-3-4-5***
Gritter Time
Hal XX 135 14:37
Scott XX 115 15:04
Jacob XX 115 18:13
Clayton X 165 10:58
Mike S. 7:59
Brie 8:17
Buddy Grn 12:14
Carole Blu 12:15
Nat 7:26
Steve S. 8:07
Kelly OH Blu 9:42
Alexa Blu 9:46
Lori Blu 12:10
Josh Y. Grn 11:02
Miranda L. Grn 11:07
Carew Grn 14:41
Bryan 9:21
Ewell Grn 9:52
Eleanor Grn 10:08
Mandy Blu 10:21
Laura Grn 10:23
Katie Blu 10:44
Jay Blu 11:54
Jane 35kb 11:05
Jenna 15DB/BluRd 13:05
Carrie 55/GrnRd 13:25
Ben 55/Jump 13:37
WOD FOR TIME!!!
21-18-15-12-9-6-3
Thrusters 95/65…(55+ is 65/45)
Bar Facing Burpees
Don’t forget we will be having a Final Open WOD Bash this evening.
Bring Snacks and drinks and let’s cheer on our GRIT FAMILY.
Gritter # Time
Todd RX 13:09
Hal RX 14:50
Shawn RX 14:53
Van RX 15:03
Mike K. RX 15:32
Kelly OH RX 15:50
Cole RX 15:59
Steven RX 17:58
Bre RX 18:40
Carole RX 19:41
Jenny RX 19:53
Robin RX 20:03
Anne RX 20:05
Jessica RX 21:04
Nat RX 21:08
Clayton RX 21:11
Kathy RX 22:58
Eleanor RX 23:51
Marcos RX 24:15
Miranda L. RX 25:03
Shelby RX 25:21
David RX 26:04
Alix RX 26:45
Haley RX 28:04
Bryan RX 31:38
Buddy RX 34:25
Ewell 65 22:02
Carew 65 25:26
Paige S. 55/PP 19:19
Royer 55 20:20
Katie 55 20:55
Alexa 55 22:23
Jenni 35 16:40
Jane 35 19:55
Ben 14MB 19:54(21-15-9)
