The One and ONLY Island Box!
Lifting Ladder
With no time frame complete
10 Rounds of
5 Deadlifts 185/135
4 Cleans 135/95
3 Thrusters 95/65
2 Snatch 75/45
1 OH Squat 75/45
Our oldest Gritter turned 64 yesterday so per GRIT rules he got to program the WOD. Tom Shank and his wife Jill, are heading back to Colorado and will be missed greatly. They did an awesome job rolling into the CrossFit Grit world. Tom lost 20+ lbs and Jill lost a huge 30lbs. Go forth and spread the love Shanks! See you next time!
“The Shankman”
400m Run
64 Pullups
64 Air Squats
400m Run
64 Abmat Situps
64 Kb Swings 53/35
400m Run
15 min AMRAP
10 Over Head Walking Lunges 45/25 plate
10 1 Arm DB Snatches (5 per arm) 35/20
200m Run
20 Mountain Climbers (2ct)
15 Min AMRAP of
5 Wallball 20#/14#
10 Step ups 24″/20″
5 Power Cleans 135/95
200m Run
*if you drop the wallball start over @ 1 rep
Deck Of Cards
Hearts——Plank Up/Downs
Diamonds—Star Jumps
Clubs——-Knees to Elbows
Spades—–Burpees
Numbered cards-same
Jack=11
Queen=12
King=13
Ace=15
Jokers are 400m runs
MURPH
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Have Fun!!!!!
“Stations”
1 min on, 1 min off
4 rounds
Du’s
Wallball 20/14
Stepups 24/20
You have on min to get max reps at each station.
once through the 3 excercises that is 1 round.
DB Pushpress, DB Deadlift, Flutterkick Ladder
5 Db Pushpress
10 Db Deadlifts
100 Flutterkicks
Start with 25lb Dbs
after each round go up 5lbs
until you finish with the 50lb Db.
Should be 5 rounds.