The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Buy In 1500m Row
21-15-9-3
Deadlifts @ 125%BW/100%/75%
25 Double Unders/75 singles
Cash Out 800m Run
B. Front Squats @ 40X1, 4 reps @ 75% RM x 4 sets
Competition
A. Split Jerk, 1 rep per min x 10 mins – 5 min @ 75% 1 RM CnJ, 5 min @ 85% – focus on speed under bar
B. Front Squat @ 40X1, 4 reps @ 75% RM x 4 sets, 3 min
C. Romanian DL @ 30X0, 12 x 4 sets, 1:00 rest
D. Rowing, 10 min @ increasing pace – start @ 75% pace, increase to 90% pace, damper 10
Fitness
Gritter
Bre 105 17:46
Jenny 155/s 19:37
Faulkner 185 20:38
Marcos 195 20:57
David 216 21:01
Miranda 160 22:08
Josh Y. 195 23:05
Kelly OH 115 16:42
Caroline 85 19:26
Laura 100 19:44
Ewell 165 20:15
Phil 165/row 20:30
John 135 21:35
Richard F. 125 22:19
Sixone 125 24:20
Melissa 115 24:50
Lauren 105 26:34
Jeff 135 27:35
Hal 230 15:02
Charlie 225 20:00
Coby 255 20:25
Kara 125 20:30
Jacob 245 22:30
Millie 140 22:34
Bobby 285/185 22:44
Mandy 140 23:47
Jade 195 25:00
Kelly 85/s 30:15
Betsy 100/s 30:23
Comp
Gritter
Eleanor
Clayton
Andrew
Jake
Mike K.
Todd
Van
Steven G.
Coby
Buddy
Nat
Fitness
A. 7 intervals Row 30on/30off, Lowest Cal row counts!
B. 20 AMRAP
20 Abmats situps
20 Mtn Climbers (2ct)
5 Burpee + Pushup
:30 second Plank
20 Flutterkicks (2ct)
200m Run
Competition
REST DAY. Stretch, Mobility, or Fitness WOD at 50%
Fitness
Gritter A. B.
Scott 11 6+43
Hal 13 6+15
Dane 12 6+12
Van 12 6+6
Cole 7 6+5
Kathy 8 5+26
Bre 6 5+14
Cooper 9 5+14
Bryan 11 5+2
Steven G. 10 5
Carole 8 5@20:03
Ewell 7 5@20:03
Gary 9 5@20:06
Bill 10 5@20:20
Jake 15 5@20:24
Garrett 9 5@20:26
Butler 9 4+65
Seth 10 4+44
Miranda L. 9 4+43
Lauren 8 4+40
Melody 7 4+26
Faulkner 13 4+19
David 9 4+12
Clayton 12 4+6
Steve S. 11 4+6
Robin 7 4+1
Laura 7 4@20:50
Sixone 10 3+45
Jacob 10 3+44
Alix 8 3+40
Krista 7 3+40
Burton 9 3+14
Richard 8 2+45
Fitness
A. Strict Press 3-5 reps x 5 sets @ 30X1
B. 10 EMOM
1 Burpee on Slamball
5 Slamball 40/30/25/20
4 Overhead Lunge Steps
3 Goblet Squats
***at the 10:00 mark 1 min MAX Overhead Walking Lunges***
Competition
A1. Press @ 20X0, 4-6 reps x 5 sets, 1:30 min
A2. Legless Rope Climb to 15ft, 1 rep x 5 sets, 1:30 min – no legs on lowering either
B1. Kipping HSPU to Deficit, 4-6 tough reps x 5 sets, 1 min
B2. Chest to bar cluster, 6.6 x 5 sets, 1 min
C. 50 DB Renegade Rows for time @ 50/hand –
Fitness
A. 25 Wallballs with 1 EYE CLOSED
B. 3×5 Hang Power Snatch, Get Heavy, Don’t touch ground for 3
C. 5 RFT
10 Hang Power Snatch @ 75% of A
50 Double Unders/150 Singles
5 Back Squat (up and over to finish ONLY)
Competition
A. Above Knee Hang Squat Snatch, work to a moderately tough triple – no dropping
B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min
C. GH Raises @ 50X0, 6-8 tough reps x 5 sets, 2 min
D. Airdyne/Rowing 3 min @ 90% x 3 sets, 3 min walk/rest
Fitness
5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″ – step down
5 Push-ups
Competition
5 min @ 75%:
Run 200m
5/arm KB Snatch @ 16kg
REST–3 min
5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Run 200m
10 KBS – 20kg
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″ – step down
5 Push-ups
Fitness
A. 20 min to get HEAVY SINGLE
B. 10EMOM
1 Deadlift @ A. Weight
5 Bar Pushups/HR Pushups w/ 1 Second Pause at top
Comp
A. Power Clean Cluster, 1.1.1 – build to a tough set
B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min
C. Romanian DL @ 40X0, 6-8 reps x 4 sets, 2 min – lower until plates get about 2-3″ off floor – start @ 225lb
D. Burpees to 6″ OH, 8 reps per min x 10 mins
Fitness
A. Double Under Practice..30 ON/30 OFF x 6
B. 14 EMOM
EVEN:
20 Seconds Plank
10 Slam Balls
ODD:
20 Flutterkicks (1ct Balls Up)
3 Burpees
7 Goblet Squats
Competition
A1. CGBP @ 20X1, 3-5 reps x 4 sets, 1:30 min
A2. Weighted Ring Rows @ 20X0, 4-6 tough reps x 4 sets, 1:30 min
B1. Push Jerk, 6 touch n go @ 155lb x 6 sets, 1 min
B2. Toes to Bar, 10 reps x 6 sets, 1 min
C. Weighted Front Bridge, 30 sec hold x 10 sets, 30 sec rest
D. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min rest
Fitness
A. Push Press 3 x 5 sets from floor
B. Buy IN 1000m
5 rounds of
50 Double Unders/3x Singles
21-15-9-6-3
Front Squats @ 50% 1 RM
Cash Out 800m Run
Competition
A. Split Jerk off blocks, 1.1.1 – build to a tough set – 5 sec reset b/t reps
B. Front Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min
C. DB Back Extensions @ 30X1, 8-10 reps x 4 sets, 2 min
D. Rowing, 20 sec @ 90-95% x 10 sets, 40 sec @ EZ
Fitness
Gritter Time
Steven 95 17:04
Cole 115 17:27
Erin H. 75 19:38
Jessica 65 22:07
Marcos 95 23:17
Kelly OH 85 23:18
Mandy 65 23:39
Scott 95 24:35
Ryan 95 24:36
Butler 95 26:04
Millie 65 27:35
Bryan AS/s 17:10
Sydney AS/hop 19:58
Jenny 75/s 20:00
Miranda 55/s 20:52
Ewell 75/s 21:43
Kara 55/s 21:52
Haley 55/s 21:53
Maggie 22:46
Laura 55 22:47
Kathy 35/s 23:07
Steve S. 95/s 23:25
Bert 115/s 24:01
Phil AS/hop 24:28
Faulkner 95/s 27:13
Betsy AS/s 29:20
Craig 75 29:59
Erin C. AS/s 30:04
Richard 75/s 31:20
Sixone 65/s 31:31
Carew 75/s 33:34
Burton 53/s 36:31
Comp
Gritter
Brantley 185/195/25lb/108/88
Clayton 205/195/25lb/113/105
Jake
Kat 135/90
Carole 135/90
Van 175
Mike K. 225/210
Eleanor 95/105
Buddy 175/145
Alix 115/85
Fitness
5 EMOM
3 Deadlift 125% BW/100%/75%
5 Bar Pushups
10 Bar Hops
rest 2 min
5 EMOM
3 Deadlifts
10 Toes to Bar/Knees to Elbow
rest 2 min
5 EMOM
3 Deadlifts
25 Bicycles
Gritter #
Jake 275
Bre 125
Butler 225
Scott 205
Bert 225
Mandy 140
Paul 205
Eleanor 125
Celeste 130
Jenny 155
Carole 160
Craig 155
Katie 105
Marcos 195
Millie 145
Jessica 155
Steve S. 175
Sixone 165
Buddy 245
Ewell 165
Haley 85
Laura 105
Faulkner 95
Tyler 95
Deanna 75
Marlene 65
Burton 135
Fitness
A. Squat Clean (Floor or Hang) 3reps x 5 sets start light
Do all 3 touch and go
B. 30-20-10
Slam Balls GO HEAVY
200m Run
**3 Burpee on the min every min when you are IN the Box**
Competition
A1. Push Press 3-3-2-2 rest 1:30
A2. Legless Rope Climb 1 x 4 no legs down rest 1:30
B1. Kipping HSPU Cluster 1.1.1.1.1 x 4 sets rest 1:00
B2. Chest to Bar Cluster 6.5.4 x 4 sets rest 1:00
C. 21-15-9
DB Row right
DB Row left
HR Pushups
Fitness
Gritter
Scott 40/7:00
Steve S. 40/8:09
Aaron 40/8:46
David 40/9:14
John 30/7:14
Jeff 30/8:15
Craig 30/8:16
Lane 30/9:06
Ryan 30/9:13
Josh Y. 30/10:31
Daniel 25/7:46
Hollie 25/8:07
Mandy 25/10:07
Melissa 25/10:18
Phil 25/12:14
Bre 20/6:35
Jessica 20/6:45
Brittany 20/7:13
Anne 20/7:21
Miranda L. 20/7:58
Laura 20/8:17
Shannon 20/8:39
Jenny 20/9:46
Lynn 20/10:29
Mara 15/7:29
Betsey 15/9:11
Sydney 15/9:15
Kelly B. 15/10:31
Comp
Gritter
Jake
Eleanor
Charlie
Mike K.
Shawn
Todd
Hal
Buddy
