The One and ONLY Island Box!
The One and ONLY Island Box!
“CrossFit Total”
———–BACK SQT——PRESS—–DEADLIFT——TOTAL————PR
Tyler—–205————-130——–230—————565—-1st CFT
Crystal—160-(pr)——–65———175————–430—————-15#
David B—215-(pr)——-145-(pr)—305-(pr)——–665—————105#
Charlie—-255————145——–315————–715—–1st CFT
Mike K.—-275————175——–365————–815—–1st CFT
Jeff——-275-(pr)——-145-(pr)–400-(pr)———820—————175#
Sarge—–335————-125——–370(pr)
These are all Pr’s from only 2 months!
BIG Numbers at the GRIT!!!
I am SO Proud of all my guys/girls!
Pr’d my last Overhead Squat by 40#s. I did 2 reps because I didn’t know for sure if the first one was low enough!
“Clean-Burp-Dead-Air”
3 rounds of
3 Clean and Jerk 95/65
6 Over the Bar Burpees
9 Deadlifts 95?65
12 Air Squats
200m run
Mike K. Rx 5:08
David B. Rx 5:41
Todd Rx 5:43
Wilks Rx 5:56
Fain Rx 6:18
Steve Rx 6:39
Jersey Rx 9:00(6:15am) 7:41(10:30am)
Anne Rx 9:55
Alyssa Rx 10:05
Vicky Rx 10:12
Great Morning WOD’s
A bunch of Monsters at this Box!! Come if you dare!
“Deck of Cards”
Hearts—–Handlift Pushups
Diamonds–DB Pushpress
Clubs——Air Squats
Spades—-DB Deadlift
Do the reps that correspond to the card value.
Face cards are 10
Ace is 1.
Thanks to all my Gritters for showing up to a Pop Up Class!
Thanks to Don from CrossFit Sandy Springs and Michelle from Crossfit North Atlanta for dropping in….I love this community!
“Annie” 50-40-30-20-10
Double Unders and Abmat V-Situps
*Triple the reps for Single Jumpropes
Todd Rx 9:18 First ever RX’d
Wilks Rx 10:55 First ever RX’d
Steve Singles 11:10
Alyssa Singles 15:08
“Evey Minute…Work”
5 Pullups
5 KB Swings 50/35
10 Airsquats
Perform 1 round every minute on the minute until you can no longer complete work within the alotted minute.
On the 13th round double the reps!!!
Wilks 12 rnds +27rep
Mike K 12 rnds +25
Fain 13 rnds (jumping Pullups)
Vicky 10 rnds (Jumping Pullups)
Mike E 5 rnds
“On the Min, Every Min”
Clean and Jerk 95#
Start with 1 rep and add a rep every minute on the minute.
Score last round completed within the minute.
Josh Rx+ 135# 9rds +5 50reps
Sarge Rx 95# 12rds +8 86reps
Blake Rx+ 100# 10rds 55reps
Steve Rx 95# 9rds +7 52reps
Jersey Rx 95# 8rds 36reps
Mike Rx 95# 7rds 28reps
Crazy Stuff right here!!!
WOD 1
“Trainer WOD”
4 rounds of 5 reps each of
Backsquats 225#
Boxjumps 24″
1 arm Snatch 50#
Double Unders
Todd 4:10
Sarge 4:33
WOD 2
“GRACE”
30 reps fo clean and jerk 135#
Todd 3:00 new Pr
Mike K 4:18 first time attempting Grace!!
4 rounds of
10 Manmakers 25/10
10 Toes to Bar/Knees to Elbows
20 Stepups 24″/20″
Josh Rx+ 25/T/30″ 14:25
Steve Rx 25/T/24″ 20:46
Mike Rx 25/T/24″ 18:30 (3 rounds)
Linda Rx 10/K/20″ 24:42
Vicky Rx 10/k/20″ 18:43
“NANCY”
5 rounds of
400m run
15 Overhead Squats 95#
Todd Rx 15:42
Sarge 75# 12:50
Wesley 65# 14:15
David 45# 13:35
Vicky 33# 21:12
Fain PVC 13:18
MJ PVC 16:45
