The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Dumbell Strict Press 6-10 1/arm 30X0 x 4 sets.
B. 10-8-6-4-2-4-6-8-10
KB Swings (Russian) 70/53/44/35
Box Jumps 24/20
Pushups (HR Perfect Plank)
Competition
A. Backsquats @ 70% 20X0 4reps x 5 sets
B. Ring Dips 30X0 5 reps x 5 sets
C. Dumbell Strict Press 30X0 6-10reps x 4 sets
D. 10-8-6-4-2
Burpee Pullup
HSPU
Fitness
10 RFT
4 Burpees
6 Kettlebell Swings 70/54/44/35
8 Wallballs 20/14
Goals:
Sub 10:00…Use 1:00 EMOM
Sub 15:00…Use 1:30 EMOM
Gritter
Mike K 70 9:45
Clayton 70 10:13
Rick 70 14:23
Scott 53 9:20
Greg 53 9:24
Jake 53 10:22
Faulkner 53 11:08
Steven G. 53 12:28
Garret 53 13:12
Marcos 53 13:13
Aaron 53 13:46
Patrick 53 13:47
Dave 53 13:49
David 53 15:12
Ryan 53 15:16
Lane 53 16:58
Buddy 53 17:50
Bryan 53 18:45
Jenny 44 11:37
Chad 44 14:07
Steohen B. 44 14:20
Ewell 44 14:46
Alix 44 15:42
Carew 44 20:01
Jeff 44 20:10
Kathy 35 11:49
Carole 35 12:25
Eleanor 35 13:08
Miranda L. 35 13:10
Haley 35 13:11
Hollie 35 14:03
Mandy 35 14:13
Fitness
A. Power Clean, build to a single
B. EMOM Ladder
1 Power Clean @ 60% of A
1 Lateral Bar over burpee
Increase reps by 1 each min.
Competition
A. Back Squat @ 20X1, 3 reps @ 80% RM x 7 sets, 3 min
B. Power Clean, build to a single
C1. touch n go Power Clean, 10 reps @ 60% highest from B x 3 sets, 10 sec
C2. GH Raises @ 10X0, 15 reps x 3 sets, 2 min
D. AMRAP Burpees to 6″ OH in 1 min x 3 sets, 1 min rest
Fitness
A. Strict Press 8-12 x 4 sets
B. Slamball Chipper
800m Run
30 Slamballs 40/30/25/20
15 Goblet Squats
600m Run
20 Slamballs
10 Goblet Squats
400m Run
10 Slamballs
5 Goblet Squats
50 Flutterkicks w/ Ball pressed
Gritter
Steven 40 11:52
Hal 40 12:26
Greg 40 12:27
Van 40 13:13
Jeff 40 13:42
Dan 40 14:26
Jacob 40 16:23
Rick 40 18:40
Scott 30 11:38
Faulkner 30 13:58
Marcos 30 14:02
David 30 15:45
Ryan 30 15:52
Mitchell 30 16:04
Pat 30 16:26
Josh 30 16:48
David S. 30 17:06
Lane 30/AS 17:43
Erin 25 12:29
Nicole 25 13:06
Bryan 25 13:38
Kelly OH 25 14:06
Jeff 25 16:00 1/2 Run/AS
Alix 25 18:38
Eleanor 25 18:47
Joe F. 25 21:55
Jenny 20 14:03
Miranda L. 20 14:32
Celeste 20 14:43
Jessica 20 14:54
Melody 20 14:55
Haley 20 15:07
Kathy 20 15:22
Hannah 20 15:39
Annette 20 15:45
Kristy 20 16:49
Laura 20 17:06
Lisa 20 18:19
Sophie 15 14:07
Betsy 15 16:55
Kelly B. 15 18:33
Miranda C. 15 18:47
Fitness
A. Deadlifts, 5 x 5 start @75% BW and move up
B. Tabata Row, 6 Intervals (20 sec on/10 sec off) for MAX Calories.
C. 6 Rd for time
5 Front Squats + 1 Push Jerk (RX)155/105, 135/85, 115/75
7 Bar Pushups
3 Strict Deadhang Pullups (If Banded do 6 Strict CTB)
Competition
A. Split jerk, build to a tough single
B. Front Squat @ 40X1, 3 reps @ 80% RM x 6 sets, 3 min
C. DB Romanian Deadlifts @ 10X0, 15 reps x 4 sets, 2 min
D. Row 2k @ 75% – damper 1 fro 1st 1k, damper 10 for 2nd 1k
Fitness
Gritter Time
Rick RX 8:56
Hal RX 9:34
Kelly OH RX/grn 9:36
Erin RX/grn 9:51
Shawn RX 10:03
Carole RX 13:46
Anne RX 16:48
Steve G. 135 5:11
Tom 135 5:30
Faulkner 135 6:24
Whitt 135 6:50
Seth 135 6:56
Scott 135 7:53
Bill 135/bl 8:04
Marcos 135 8:54
Ryan 135/grn 10:15
Jenny 85/grn 10:15
Aaron 135 11:02
Celeste 85/red 11:24
Dave 135 4rds
Greg 115 4:54
Steve S. 115 7:13
Jacob 115 8:32
Melissa 75/grn 9:33
Miranda L. 75/grn/red 9:41
Ewell 115/grn 9:41
Pat 115 9:57
Laura 75 10:00
Craig 115 10:00
Millie 75/red 11:47
Burton 115/Grn 16:20
Buddy 115/grn 19:42
Tyler 115/grn 19:50
Giery 75/strict 8:00
Mandy 65/bl 8:35
Bryan 95 8:42
Sophie 55/bl/red 8:43
Katie 65 11:24
Richard F. 85 11:40
Miranda C. 50/grn 12:00
Mitchell 75 13:00
Joe F. 95/grn 14:34
Betsy 55/blk 21:00
Comp
Gritter
Clayton 255/255/30,50,60,65/8:00(200/300)
Jake 245/255/50,30
Kat
Mike K. 245/245/55,75/√
Nat 205/175/45,55,60,65
Fitness
A. Deadlifts 10-8-6-4-2-2
Start @ 50% BW and Move up to a HEAVY PERFECT FORM 2
B. “Annie”
50-40-30-20-10
Abmat Situps
Double Unders/Singles x3
Competition
A1. Strict Press @11X1, 3-3-3-2-2-2 1:30 rest
A2. Legless Rope Climb 1 x 6 sets
B1. AMRAP Kipping HSPU to 4″ Deficit x 5 sets 1:00 rest
B2. Chest to Bar Cluster 5.5.5 x 5 sets 1:00 rest
C. One arm Kb Row 50 reps per arm. Do not alternate arms.
rest as needed. 70#/53#/44#…use what you want!
Fitness
A. 1000m Row. Start smooth and increase pace every 100m
rest EXACTLY 2 min
B. 800m Run. Pick a good pace you can go WITHOUT stopping.
rest EXACTLY 2 min
C. 500m Row. FAST!!!!
rest EXACTLY 2 min
D. 3 rounds of
10 Pushups
10 Airsquats
10 Mountain Climbers (2ct)
20 Flutterkicks (2ct)
Record 500m Row time and TOTAL Time for ALL
Competition
A. Power Snatch to a tough single
B. Back Squats 40X1 @70%
3 reps x 7 sets rest 2:00
C. Good Mornings 30X1 @ 95/65
5 reps x 5 sets
Fitness
A. Hang Squat CLeans 3reps x 4sets
Start 95/65 and go up
B. 5 rds for time
5 Hang Cleans
15 Wallballs
200m Run
FB WOD WARS
7min AMRAP
5 rds of
5 Hang Cleans 135/95
15 Wallballs 20/14
call time then
Max Muscle Ups in remaing time
Fitness
A. KB Press + KB Windmill 5/arm x 4 sets, Start light and move up
https://www.youtube.com/watch?v=AOtN_MbKU94
B. Strict Knees to Elbows Max effort Unbroken x 5 sets
C. 10-1
Burpee to Plate Touch
Up and Overs 45/35, (Front press-Back press=1 rep)
Side to Side Plate Hops (On-off-on-off=1 rep)
Competiton
A1. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 1:30 min
A2. Weighted Ring Rows @ 30X0, 4-5 tough reps x 5 sets, 1:30 min
B1. Standing KB Press @ 30X0, AMRAP @ 53lb/arm x 5 sets, 1 min
B2. Strict Knees to Elbows, 12-15 reps x 5 sets, 1 min – goal is unbroken, no kip
C. AMRAP Unanchored Sit-ups in 1 min x 3 sets, 1 min
Fitness
Gritter
Steve S. 45 10:21
Aaron 45 11:23
David 45 11:27
Andre 45 11:33
Faulkner 45 13:04
Chad 45 13:35
Craig 45 13:43
Ryan 45 14:56
Jacob 45 16:05
Kelly OH 35 10:27
Jenny 35 12:05
John 35 12:34
Haley 35 13:03
Miranda L. 35 13:16
Kathy 35 13:44
Tyler 35 13:58
Jessica 35 14:10
Ewell 35 14:23
Bryan 35 14:37
Richard F. 35 15:40
Hollie 35 16:48
Melissa 35 17:59
Celeste 25 10:17
Millie 25 10:35
Sydney 25 11:27
Anne 25 11:39
Robin 25 12:19
Caroline 25 12:34
Kristy 25 12:35
Hannah 25 12:44
Katie 25 13:01
Phil 25 14:05
Comp
Gritter
Clayton
Brantley
Scott
Seth
Jason
Carole
Shawn
Mike K.
Nat
Hal
Buddy
Eleanor
Mandy
Fitness
A. Rowing Intervals for highest Meters in 30sec
30 on/30 rest x 4 intervals.
B. EMOM Ladder
2-4-6-8-10-12-14…
Even min Kettlebell Swing American
ODD min Box Jumps
Competition
A. Push Jerk. Split Jerk, 1.1 x 6 sets, 1:00 min – 3 sets @ 70%, 3 sets @ 80%
B. Front Squat @ 40X1, 4 reps @ 75% RM x 6 sets, 2 min
C. DB Back Extensions @ 20X2, 8-10 reps x 5 sets, 1:00 min – Use GHD, DB under chin
D. Rowing, 1 min @ 90%/2 min @ 50% x 5 sets – use damper 10 for 90% effort, use damper 3 for 50% effort
Fitness
Gritter A B
Jacob 176 70 14
Bill 157 53 20+38
Steve S. 167 53 18+10
Ryan 154 53 18
Seth 165 53 16+14
Bryan 151 53 14+14
Steven 150 44 18+18
Ewell 137 44 18
Tyler 145 44 16+28
Josh 155 44 16+15
Craig 155 44 16
Eleanor 132 44 14+30
Joe A. 129 44 12+20
Jeff 133 45plt 16 press/step
Lindsey 132 35/s 22+22
Henry 155 35/44 22+11
Richard F. 145 35/26 20+22
Bre 122 35 20+20
Miranda L. 138 35/step 20+18
Jenny 135 35 20+13
Mitchell 144 35/20 20+10
Haley 129 35/s 20+10
Celeste 137 35 18+33
Hannah 125 35 18
Stuart 137 35 18-russian
Melissa 132 35 16+13
Kristy 139 35 16+8
Robin 138 35 16+7
Melody 130 35 14+8
Cameron 132 35 14
Joe F. 161 35 12+21
Giery 151 35/step 10’s
Sophie 111 26 18
Betsy 131 26 14
Kathy 127 20db pp/step 20+20
Comp
Gritter A B C D
Brantley 165/185 145 10 2rds
Clayton 185/210 235 10 2rds
Carole 95/105 100 8 2807m
Jason 165/190 230 10 3565m
Mike 205/225 225 10 3446m
Nat 145/165 165 10
Buddy 135/165
