The One and ONLY Island Box!
The One and ONLY Island Box!
BB 5×5 Hang Squat Clean 75/55/35 go up each round
X-GRIT WOD ”Heavy and High”
5-4-3-2-1
Squat Clean and Jerk 185/125
Muscle Ups
400m Run
HEAVY WOD
5-4-3-2-1
Squat Clean and Jerk 155/105
C2B Pullups
400m Run
Conditioning WOD
15-10-5
Clean and Jerk 135/95
Pullups
400m Run
This is SUPPOSED to be a HEAVY WOD
Remembering ALL who have sacrificed and given their all for the sake of others. Take this Day to look inside you and ask yourself…”Am I making a difference, are the things I do in my life helping those around me?”
“A coward gets scared and quits. A hero gets scared, but still goes on.”
WOD 9/11 Tribute
Buy in 343m Row (Firefighters Lost)
5 rounds of
9 Medball Ground to Shoulder 50/30/20
11 Abmat situps
200m Run
Cash out 60 Kb Swings 53/35 (Police Officers Lost)
X-Grit
Charlie.11:33
Van……12:36
Cole…..13:08
Nat……13:08
Daniel..13:23
Dan…..13:35
Amber..13:56
DavidB.14:12
Celeste.14:23
White…14:47
Kent…..14:49
Mandy..15:04
Kristy…15:18
Hannah.15:23
Joe F….15:25
Alix……17:21
SteveS.17:43
JeffB….17:47
Jacob…18:54
Jeff……21:56
JeanM..17:02..30/20
Rx
Buddy..14:47..GRN
Mary…..14:47
Robin….14:50
SixOne..15:09
Lane…..15:44
KatieB..15:44
Bryan…16:03
KellyR..17:50
Jessica.17:51
Blake….17:57
Seth….15:25..30/26
BB 5×3 Push Press @ 50% 1rm or 95/65/50
Go up each round 10/5#
WOD ”Just a little Curtis”
10-9-8-7-6-5-4-3-2-1
Curtis P X-Grit 95/65–Rx 75/55
Bar Over Burpees
20 Flutterkicks (2ct)…EACH ROUND
Cool Down…work up to a 1rep max Curtis P!!!
X-Grit………………1Rep Max
Todd……17:20…..225
Charlie…17:45…..185
Van……..18:10…..175
Daniel….21:02
Shawn…21:06
Weaver..21:30
Kelly O…22:19
Mike K…23:02
Nat……..24:16…..175
Kat……..25:01
Jacob….35:00
Rx
Cole……16:22
Troy……18:59
Celeste..19:19
Dan…….19:53
JoeF……20:02
Robin….21:02…..105
Tim…….21:20
Craig…..22:19
Kristy….22:46
Jason…..23:15
Kent…….23:20
SixOne..23:49…..95
Alix…….24:10…..85
Ewell…..24:15
KateB….25:14
Jessica..25:23
Kelly R..25:50
KerriA…25:53
Laura….27:04
Bryce….27:27
JeanM…28:00
Katie H..29:08
Blake…..29:32
Lane……29:36
Jeff B…..34:06
Scaled
Shannon..5-1/40..7:50
Nancy……5-1/35..8:15
Mandy….35….19:49
Joanna…35….20:39
Sophia….35….23:00
Hannah…35…23:03
Mary…….45…19:37
Bryan……55…18:05
Cliff………55…26:53
Seth……..65…20:00..10-9-8
Buddy…..75/Clean.21:20
Jeff………75/Clean.20:00
BB Burgener Warmup
3 reps of each @ 45/35
WOD ”Randy”
75 Snatch 75/55
X-Grit
Max unbroken Overhead Squats @ Bodyweight…Shoot for 15!
Todd……3:59…(After a 4:37)
Kat……..4:14
Mike K…4:26
White….4:44
Cole…….5:22
Van……..5:35
Nat……..5:37
Dan…….5:41
David B..5:51
Craig……6:07
Robin…..8:25
Jacob…..8:26
Jeff B…..9:14
Buddy….9:17
SixOne…11:04
Anne……11:21
Alix……..12:43
Joe B……13:00
Scaled
Wiliam..65…10:12
Cliff…….55…7:36
Mandy…45…6:56
Hannah.35…4:55
Skill Max UNBROKEN Wall Balls 20/14 (If you are a BADASS just do “Karen” UNBROKEN)
Do as many unbroken, non stop, no drop Wall Balls. You get 3 attempts if you get under 10 reps
WOD 15 min Amrap
10 Pushups
10 Abmat Medball Situps 30/20
200m Run with Medball
SPRINT 500m Row for the Board.
WOD “Jacob’s Ladder”
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
Guys 20# DB up to 50# by 5# increments
Girls 15# DB up to 40# by 5# increments
Go through the ladder. Time stops when you reach and finish the last weight. If you cannot proceed past a certain weight, go back down the ladder for more work.
Your score is either a time or the weight you COMPLETED!
500m ROW……….WOD
Cole…….1:27.3…..6:45
Mike K…1:28.7…..3:32
Giery…..1:29.6…..9:59
Todd……1:30.0
Daniel….1:32.6…..7:21
Couch….1:34.1…..7:27
Craig…..1:34.7…..8:58
Dan……..1:36.3…..7:55
Jason…..1:36.7…..14:35
William..1:37.4…..40#
Van……..1:40.4…..7:23
Buddy….1:40.6…..11:43
White…..1:41.0…..9:37
Steve…..1:41.3
Lane……1:42.1…..40#
David B..1:42.8…..5:51
Blake…..1:43.3…..11:08
Jessica…1:45.7…..9:54
JeanMarie.1:45.7…30#
SixOne…1:45.9…..35#
Jeff B…..1:46.3…..7:35
Cliff……..1:46.7…..45#
Bryan…..1:47.5
Jacob…..1:47.5…..11:11
Kelly O…1:49.3…..6:35…X…10:46
Jeff J……1:50.6…..40#
Jack…….1:51.5…..10+
Troy…….1:53.9…..9:11
Kristy…..1:57.4…..35#
Celeste…1:57.5…..35#
Kathy M.1:58.1…..14:13
Robin…..1:58.1…..10:40
Kelly R…2:00.8…..35#
Sophia…2:03.7…..30#
Bryce…..2:04.1…..30#
Laura G..2:08.4…..30#
Mary……2:10.5…..25#
Katie B..2:11.4…..35#
Katie H..2:12.8…..30#
Mandy…2:12.9…..25#
Hannah.2:13.6…..25#
Joanna..2:23.7…..25#
Sandy….2:27.7…..20#
Miranda.2:34.5…..15#
We are currently updating and improving the website. Please bear with us while we add, shift and change information.
Current WODs may be found under the WOD tab.
So it is on…Over 35 Gritters are signed up!
Food Logs are now LIVE!
Go to the FOOD LOG tab…
Hoover over it and a Drop Down box appears…
Go down to your name and CLICK-IT…
Then put your name, email (for confirmation you are a real person), and then the code…
Then enter your food…ALL YOUR FOOD!
KEEP YOUR NAME the SAME for every post. It will come to me for approval and then posted for ALL TO SEE!
Best of luck Gritters…This is gonna be SWEET!
Make up one of the WODs you missed from yesterday or
WOD
1000m ROW
1000m RUN
100 Double Unders
RX
Todd…..11:44
Kelly O..12:35
David B.12:47
Couch…13:02
Craig…..13:56
Scaled with 3x singles
Dan……11:10
Shawn..11:20
Bryan…11:56…11:35…BALLER
Joe F…..12:35
Jean Marie…12:43
Steve…..12:53
Robin….14:08
Buddy….14:40
Jeff…….15:25
White….16:44
Jason…..17:02
Cliff…….17:58
Joe B……20:00
Sophia…21:00
Miranda..21:40
It is Labor Day…We are celebrating all the Hard Workers that have made America what it is TODAY…and Yes Mom’s who gave birth. Come and GRIT SOME. Post WOD Beach Party to follow. Place TBA!
WOD 1 “Dont’ Drop the BABY”
5 rounds for time of
10 KB Swings 53/35
10 Lunge steps (Out and Back) 53/35
10 Goblet Squats 53/35
If you DROP(or even set down) the BABY…run 200m.
WOD 2 “WORK”
Clock In-100 Double Unders
5 rounds of
5 Deadlift 75% 1Rm Clean/50% 1rm Clean
3 Squat Cleans
1 Push Jerk
200m run
Clock out-20 Pullups
Don’t Drop the Baby
RX………WOD1…WOD2
Charlie..5:11…..13:30 @150#
Todd…..5:13…..15:23 @ 205
Van…….5:24…..13:35 @ 150
Cathy….5:32
Kat……..5:40…..
Kelly O..5:45…..15:15 @95
Kimi……5:50…..17:07 @105
Shawn..6:02…..13:16 @125
Kayla….6:11
Daniel…6:31…..16:07 @155
Tim…….6:38…..13:11 @95
Anne…..6:39…..15:52 @55
Celeste..6:49….14:00 @75
Nat……..6:55…..16:34 @135
Kathy M.7:05…..17:03 @75
Mara……7:20…..16:25 @65
Kent……7:26…..14:53 @115
Kristy….7:46…..14:36 @55
Steve….7:56…..22:05 @95?
Courtney.7:58
Hannah..8:10…..17:00 @55
Dan…….8:14
David…..8:22
Craig……8:40…..15:15 @115
Carole….8:54
Garrett…9:00…..16:45 @115
Weaver..9:10…..14:49 @185…Both WODs with TITIN
Joe F……9:18…..17:27@ 125
Troy…….9:30…..17:03 @115
Giery……9:37
Sophia…10:10
White…..10:15
Jeff B…..10:30
Laura…..11:35…..20:22 @65
Jason…..13:05
Melody…13:07
Jacob…..13:05
Lane……15:43
Blake…..16:24
Joe B…..16:57
26# WOD1……WOD2
Sandy…7:53
Seth…..8:46
Mandy..6:49…..16:06 @55/Blue
Mary….6:49…..12:29 @ 55/Blred
Miranda.7:00
Joanna…..8:30
Kelly R…..8:45
Bryce……10:11
Bryan.35…5:38
Ewell..35…6:10
Shannon..26/15..14:19
Nancy…..26/15…14:30
WOD2
Buddy…..19:21 @135
Jessica….20:00 @95
