The One and ONLY Island Box!
The One and ONLY Island Box!
Pushpress Max single lift
Josh 205
Blake 195
Jeff 185
Steve 155
Wesley 155
David B 145
Crystal 95
Vicki 95
Linda 80
Honoring and supporting the 165th ASOS, Steve, Shawn and I (Todd) braved high 40’s with strong winds to run the 5k. There was a great turnout. At the start I tried to lead Team Grit on a good pace…..soon that job was taking over by Steve “Blistering Pace” Mansfield follow closely behind by Shawn “Sarge” Wentz. By the end of the race Steve and Shawn finished 1st and 2nd respectively in the 30 to 34 age group. I pushed through to take my first ever running medal of 3rd place in the 35 to 39 age group and a new pr of 25:46. CrossFit Brunswick was also there with 4 members and they took home 3 medals as well. A great showing of CrossFit Fitness!
Let’s put our training to the test and run a 5K to honor our VETERANS!!!!
Warmup
Airsquats, 1/2 Bodyweight Backsquats, Abmats, GHD, Ropeclimbs, Sled Drags, Box Jump ring swing obstacle course.
Wod
5 rounds for time of
10 Left arm db snatches 40/20
10 Handlift Pushups
10 Right arm dm snatches 40/20
2 Rire flips 400#/150#
WOD
4 Rounds/time
3 Ground to Overhead to Overhead Squat 95/75/50
6 Box Jumps 30″/24″/20″
9 Toes to Bar/Knee To Elbows
400 m
Josh Rx+ 12:50
Steve Rx+ 15:10
Mark Rx 14:30
Mike Sub 15:30
Vicki 30/15″ 17:20
Linda 30/15″ 19:48
Warm-up WOD
2 rounds of
5 squats
5 Burpees
5 Pullups
5 V-situps
5 Pushups
Todd 1:11
Sarge 1:12
David 1:41
Crystal 1:48
Steve 1:48
Mark 1:55
Mike 2:10
Alyssa 2:40
Jeff 3:45
“CrossFit Total”
Mike 705
Steve 655
Jeff 645
David 560
Mark 555
Wilks 520
Crystal 415
Alyssa 325
WOD “House of Pain”
1 min on and 30 secs off at each station for 2 rounds:
All for Reps
Clean and Press 115/85
Switch Drill
Back Squat 155/115
Superman situp to Star Jump
Pullups
Jumprope
Lateral side raises 20/10db
Heavy bag lift and twist drop
Lizard 468
Crystal 477
Blake 389
Wes 352
Calvin 431
Michelle 503
Kersey 341
WOD “Jacob’s Ladder”
5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
Starting with 20# DBs complete the evolution as fast as possible, then move up to the next heavier DB in 5# increments. Time stops when you complete evolution with the 50# DBs or at 10 minutes. Women start with the 15#.
Todd 4:40
Josh 5:12
Steve 7:30
Wesley 8:17
Blake 9:31
David 9:42
Jeff 30#
Vicki 30#
WOD “Running Man”
200m run
rest 1 min
400m run
rest 2 min
600m run
rest 3 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run………..TIME
Steve 22:32
Weaver 22:36
Wesley 22:41
Mark 24:05
Sarge 25:40
Vicki 29:54
Linda 32:10
