The One and ONLY Island Box!
The One and ONLY Island Box!
W/U 400m Jog, PVC, 15 Handstand Pushups, 15 45# Good Mornings, 15 Box Jumps, 15 Toes to Bar, 15 Abmat V-situps
“Helen”
Run 400 Meters
21 Ketlebell Swings (53lbs, 35lbs)
12 Pull-ups
3 Rounds For Time
Keith-Rx-7:52
Weaver-Rx-9:22
Todd-Rx-9:47
Steve-11:51 (35lbs)
Jersey-12:26 (35lbs, Green band)
Andrew-16:02 (35lbs)
Amanda-15:37 (20 lbs, Ring Rows)
Leslie-19:44 (Red Band)
Jared-21:32 (40lbs, Red Band)
A great morning workout with the Brunswick crew…Thanks Keith and Leslie!
W/U 100 Jumprope, Stretch, Inverted Box Pushup Proggression
Skill Snatch
WOD 5 Rounds for time
7 Clean and Jerk 120/80
21 Jumping Pullups
Weaver—Rx—10:51
Brandon–80—-10:33
Steve—–80—-11:26
Jersey—-80—-11:26
Men the Boxes are AWESOME!!!!!!!!!!! So many things we can do now. Strength is coming!!!!!
Hard work paying off!!!!
W/U Jog and Stretch Complexes, 20 Jumping Lunges
Skill 100% Sprint around Block (about 250 yards?)
Calvin 41:37
Weaver 45:19
Steve 48:30
Brandon 49:00
Andrew 50:72
Chris 50:90
Wesley 52:00
Brant 54:00
Elizabeth 54:95
Courtney57:17
Sarah 1:10:47
Travis 1:20:30
WOD 4rounds for time
5 Man Makers 25/20/15
10 Knees to Elbows
50 Jumprope
Run 250 yards
Weaver—Rx—-13:45
Brant——Rx—-16:33
Steve—–Rx—–19:05—-Pukie!!!! And still kept running!
Andrew–25/20–17:08
Wesley—20——14:02
Brandon–20/15–24:15
Courtney–15—-18:08
Chris——-20/15-21:35
Elizabeth—8—– 3+ rounds
Sarah——8—— 3+ rounds
Travis——15—-3+ rounds
Cool Down…Sled Drags and Ocean Swim
Huge numbers this morning. Had to stagger start times. Everyone did great staying with it and getting the work done. Jumprope is becoming second nature to alot of people!! Great Morning
W/U 250yard jog, PVC,
10,6,4 of Pushups, Situps, Air Squats
Skill/Strength Knees to Elbows
WOD “Jacob’s Ladder”
5 DB Deadlift
5 DB Hand Power Cleans
5 DB Front Squats
5 DB Push Press
Start with 20lb DBs and after each successful round go up 5 lbs. Keep increasing by 5lbs after each round. Time cap is 10 minutes.
Weaver 50lbs
Jersey 45lbs
Steve 45lbs
Brandon 45lbs
Brian K. 40lbs
Courtney 25lbs
Everyone kept going after the 10 minute cap and just pushed round after round with lower weights……Great Stuff! Thanks for coming out for your first class Courtney! Brian K. it was good to see you again. I guess it is time to get some bigger dumbbells!!!!
W/U Stretch, PVC, Jumprope
WOD “Dip, Drive, and Dash”
5 Rounds for time of
50 Yard Swim
20 DB Push Press 50/40/20
400 yard Run
Weaver———Rx——-20:10
Todd————Rx——-22:32
Steve——-40,30,25—19:06
Brandon——-30,25—-20:40
Sarah———–15——–23:32
Andrew——–30———24:55
Travis———-25———23:32
That was super fun! Weaver took the title of Fastest Rx! I was tanked by those 50# DB’s.
Brandon was lightning out of the box, Steve showed that steady wins the race….despite me trying to drown him at the start. SARAH——WOW, she just keep going and going, great work girl. Travis pushed hard and stuck it out with the 25#s. Andrew, you did great staying high on the weights.
GREAT JOB EVERYONE!!!!!
WOD “STATIONS” 1 minute on 1 minute off for 3 rounds for reps
Sumo Dead-lift High Pulls 80#/50#
V-sit ups
Parrallette Dips
Jump-rope
Brant———-Rx———638
Steve———Rx———421
Jersey——–Rx———409
Andrew——-50#——-500
Brandon—-80#/50#—504
That was a great morning….Screaming, grunting, sweating……puking(again)!!!
Get this…time was getting short so after the second round, I said “OK good job you guys are done!”……oooohhhhh no, the started yelling at me, begging for more! Who am I to deny my solders…so one more round it was . Hell Yea, That is the CrossFit Grit spirit right there!
Penalty Burpees…..Steve 5, Jersey 10
Jersey lost his breakfast….AGAIN!!!!!!!!!!!!!!!!!!!!! What a trooper! That is pushing hard to the limits.
W/U It’s Fun to Run….high knees, power skips, burpees, lunges, stretch, backwards, sprint!
Skill Sumo Deadlift High Pulls
WOD 7 Rounds for time of:
50 yard Farmers Carry 50/25
10 Box Jumps 24″/20″/12″
10 Overhead Walking Lunges 25/15
TREAT—On the Minute every Minute….5 Pushups
Weaver Rx+ 50/24″/50 13:22 65 pushups
Rhett Rx+ 50/24″/40 13:56 65 pushups
Andrew 40-25/24″/25 13:56 65 pushups
Jersey Rx+ 50/24″/40 17:59 85 pushups
Steve 45#/24″-20″/25 19:50 95 pushups
Brandon 45/24″-20″/25 22:30 110 pushups
Lynda 25/12″/15 24:00 48 pushups
Sara 25/12″/15 24:00 48 pushups
Cool Down……50 Yard Sled Drags…90#/45#
Clean up!
That WAS an EPIC morning. Everyone pushed to there limit. I thought a couple of people might add to the vegetation…There was very little rest and no quit in them this morning.
Weaver, Rhett, and Jersey stomped out some Rx+ work!!
Andrew, Steve, and Brandon just motored on, and on, and on!
Lynda and Sara put out 24 straight minutes of non stop effort, Great job ladies!
I am proud of how much Heart came out this morning. These are Warriors…everyone of them!
W/U 50 Jumprope, Arm warmup-Stretch, High Knees, Powerskip, Frankenstein, Electric Fence.
PVC Pass Throughs
2 minutes of Tabata Pushups, Chest to Deck, 10 on 10 off!
Skill Push Press 5x5x5x5 Increase weight for each round
Wod Partner Workout 15 min AMRAP As a team of 2 complete the following.
40 Air Squats
30 V-situps
20 KB Swings
10 Burpees
Run 250 yards
Only One person works at a time!
TREAT—a 25#/10# plate must be held by one team member the whole time.
Weaver/Brant 50#kb/25# plate 3 rounds +37 air squats
Jersey/Jarad 40#kb/25# plate 3 rounds
Steve/Brandon 30#kb/25# plate 3 rounds +30 air squats
Travis/Andrew 20#kb.25# plate 2 rounds
Lynda/Sara 15#kb/10# plate 3 rounds
Cleveland/Vicky 20#kb/10# plate 3 rounds
Brent ” Lone warrior” 25#kb…..crushed 2 rounds by himself!!!!! Go Brent
CrossFit Grit has a new record!!! 13 people……holy cow! Brandon had a crash course for his first CrossFit WOD, and put in some great work!
Everyone pushed each other very hard. I had to turn the music up because of all the heavy breathing!
Andrew’s birthday today…He did 22 Jumping pullup burpees……..ROCKING way to start a new year!
Thanks everyone….
