The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 21-15-9
Deadlifts 225/155
Bar over Burpees
Jumping Lunges
Cash Out– 500m Row
Post WOD Core
20 Dough Rollers
Pre-WOD
5 x 3 Hang Power Snatch 75/55/35 and up 10/5#
WOD
20 Snatch 135/115/95/85/75/65…Go as HEAVY as possible with “Touch and Go” for at least 3-5 reps
400m run
10 Snatch
200m run…Time!
Rest no more than 2 minutes then:
Bonus Cash out…Max unbroken Overhead Squats
WOD
25-20-15-10-5
Row (calories)
Walking Lunges
Flutterkicks (4 ct)
Post-WOD
Pistols
BARBELL 5×5 Behind the neck STRICT Press 75/55/35 and go up.
WOD
“The 100 Thruster Circle of Death”
Place DB’s ranging from 20/15 to 40/35 in a circle.
At start everyone picks up a set of DBs and Does Thrusters for 20 secs then
switches right and picks up new set of Db and rest for 10sec. Then works for 20 sec and repeats.
When you finally make it to the door run 200m.
WOD
2 min EMOM
20 Double Unders
100 m Run
2 Goblet Squats
Increase Goblet Squats by 2 reps EACH ROUND!
Weight—111#/70/53/44/35
Pick the heaviest one you can!
Our beloved Dodsons, Kent, Nicole, Brenna, and Blade are leaving for St. Croix.
They have been a part of our Family and will be missed…we are so Jealous!!!
They have requested “300″…their wish is my command!
WOD “300″
* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups
WOD 15 min Amrap
30 Abmat Situps
20 Walking Lunges
**5 Burpees to start and Every Min on the Min**
WOD ”Fight Gone Bad”
3 rounds of 1 min at each of 5 stations, rest 1 min between rounds
Wall Ball 20/14 @ 10ft Target
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Row for Calories
Compare to: https://www.crossfitgrit.com/?p=1579
RX
Todd……..363
Mike K……336
Nat……….312
Van……….305
Giery…….295
Kat……….291
Kelly O….274
Shawn….270
Joe F……263
Hannah R.262
Bryan……258
Craig……253
Jacob…..251
Jean M…234
Celeste…232
Jason……229
Kathy M..225
Buddy….223
Carole….221
Robin…..217
Anne…..213
Kristy….208
Jeff B…..205
Troy……201
Chris M..201….First WOD (martinez)
Chris M..196
Royer….190
Bryce….186
Lane…..169…Pukie 1 extra rep
Laura….163
K-Rev….161
Scaled
Hal……302…Wall Ball Depth
Della B…249…12″Step/10#/30#
Nancy….220…20″Step/14/35#
Richard…219…55#/20-8′
Hannah G.185…8′
Pate……193…Range
Bre…….162…8′ target
Letty….159..12″/55#…First WOD
W/U 500m Row for the Board
WOD
“Speedy”
200m Run
20 Pullups
400m Run
40 Airsquats
600m Run
60 Medball Sidetaps 20/14
400m Run
40 Abmat V-Situps
200m Run
20 Calorie ROW
Compare to:https://www.crossfitgrit.com/?p=1528
Gritter….500m ROW
Todd……1:25.6
Geiry…..1:27.1
Nat……..1:28.0
Mike K…1:30.0
White….1:31.6
Shawn…1:33.7
Charlie…1:33.7
Jacob…..1:34.3
Joe1……1:34.5
Joe2……1:35.9
Van…….1:37.1
Jason…1:37.5
George.1:37.6
Craig….1:38.4
Hal…….1:38.6
Buddy…1:38.9
Jeff B….1:45.0
Clayton.1:46.5
Jean M..1:47.0
Hannah R.1:47.6
Bryan….1:49.0
David….1:50.3
Kelly O..1:50.5
Celeste..1:53.3
Brandon.1:54.2
Carole….1:56.5
Anne…..1:58.6
Tim…….2:00.6
Kristy….2:01.2
Bryce….2:01.5
Kathy M.2:02.5
Laura….2:03.6
K-Rev….2:05.0
HannahG.2:07.1
Amber…2:11.7
Joanna..2:14.1
Katie…..2:15.5
Miranda.2:16.3
Royer….2:19.0
Sandy…2:20.0
Christy..2:27.6…First WOD!!!!!!!
Nancy….2:32.8
WOD
5 rounds of
5 Clusters (Squat Clean Thruster) 155/105-135/95-115/85-95/65
4 Dough Rollers
3 Muscle Ups (6 Chest to Bar Pullups)
2 Snatch
1 Overhead Squat
YES..It looks HEAVY…I know you want to do that weight but might not be able to snatch it.
155/Muscle Ups
Todd…….12:40
Weaver…13:54
Alex………20:57…Clean and Jerk
145/C2B
Mike K…..20:52
135/C2B
David……20:59
115/C2B
Ryan….17:19
Jeff…….19:29(Green)
95/C2B
Bryan….22:09
Patrick..14:51
85/C2B
Kayla…..17:47
75/C2B
Cathy…..14:39(Clean n Jerk)
Caroline..16:35
65/C2B
Celeste…14:21
Melody…18:35(Blue)
Carole….16:03(Blue)
Sutton….16:20(55/35)
