The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
1200/1000m ROW Buy In
5 rds of
30 Floor Press 45/35
20 Flutterkicks (2ct plate Pressed)
10 Burpee to Plate Touch
2 Lap Plate Carry
800m Run Cash Out
Competition
A. Squat Snatch 10 EMOM @ 80%
B. Power Clean. Split Jerk. BTN Split Jerk 1.1.1 x 6 Sets 1:30 Rest
3 sets @ 60%
3 Sets @ 70%
C1. CGBP @ 20X1, 2 reps x 3 sets 1:30 Rest
C2. Pendlay Rows 22X0, 3 reps x 3 sets 1:30 rest
Heavier than last week
D. Row Sprints 25 secs ALL OUT x 5 sets, 3:30 Rest
**First set should be highest…CRANK IT**
Fitness
Gritter Time
Shawn RX 21:58
Kelly OH RX 23:21
Bill RX 24:00
Scott RX 24:16
Butler RX 26:10
Jenny RX 27:06
Steve RX 28:03
Mandy RX 28:15
Bryan RX 28:34
Melissa RX 29:50
Dave RX 30:00
Burton RX 32:35
Betsy RX 45:10
Sydney 21:59
Craig 35 26:15
Gary 35 26:20
Erin 25 26:38
Kari 25 27:35
Chase 35 29:06
Ryan 35 30:43
Richard 25 33:09
Fitness/Competition
ICAN GAMES TESTERS
4 min AMRAP
1 Power Clean 135/85, 115/75, 95/65
1 Shoulder to Overhead
1 Backsquat
***Add 1 rep each time***
REST 5 Mins
11 min AMRAP
20 Pistols/ 40 Airsquats
20 Ground to Overhead 115/75, 95/65, 75/55
20 Bar Facing Burpees
60 Double Unders/180 Singles
Fitness
A. Deadlifts 5×2@50%, 4×2@60%, 3×2@70%, 2×2@80
B. 15EMOM
1 Deadlift @ 80%
5 Slamballs 40/30/20
20 Flutterkicks (2ct)
Competition
A. Deadlift 1×5 start @ 90%
B. Kipping HSPU Extra Depth 20X0, 2-3 reps x 5 sets
C. Back Squats 4-6 reps x 3 sets Start at 80%
D. Weighted Supinated Chin-up Cluster 20X0 2.2 x 3 sets
Gritter Weight
Aaron 175/30
Alix 195/20
Angela 125/20(xfit gwinett)
Ava 125/20
Betsy 155/20
Bill 225/30
Brantley 345/30
Bryan 215/30
Carole 175/20
Caroline 185/165/20
Chase 165/20
Eleanor 145/20
Erin 195/25
Ewell 165/30
Greg H. 225/30
Jacob 315/–
Jeff 135/30
Jenny 175/20
Jessica 175/20
Kristi 155/20
Laura 145/20
Lauren 200/30(xfit gwinett)
Marcos 275/30
Melissa
Melody 165/20
Millie 155/20
Miranda 200/20
Mitchell 185/30
Phil 155/25
Richard 115/20
Rod 245/30
Ryan 215/30
Scott 225/40
Steve S. 240/30
Happy Birthday Jake!
He wants KING KONG
3 RFT
1 Deadlift 450#
2 Muscle Ups
3 Squat Cleans 250#
4 Hand Stand Pushups
Fitness
10-1/1-10
Hang Power Cleans (Baller 135/85, RX 95/65)
Push Press
200m Run
10 HPC-1 PP-200m Run
9 HPC-2 PP-200m Run
8 HPC-3 PP-200m Run…
Competition
A. Quickly build to a 1 RM Full Snatch
B. Squat Clean + Split Jerk 1.3 build to a heavy set.
Squat Clean+ Split Jerk+ Split Jerk + Split Jerk
C. Squat Clean Front Squat 2.1 Build to a heavy set.
Squat Clean, drop-rest 5 sec, Squat Clean + Front Squat
try and hit 85%+ of you 1 RM Squat Clean
D. Below the Knee Hang Squat Snatch + Snatch Balance 1.1 x 10 EMOM
all at 95/65
E. 10 sets of 90 sec Airdyne. 45 sec 75%/45 sec 50%
Fitness
Gritter
Jake *KING KONG* 9:14
Erin 85 18:45
Carole 85 25:42
Shawn 135 26:02
Jacob 135 27:20
Miranda 85 28:15
Anne 85 28:25
Hal RX 13:40
Scott RX 16:34
Jenny RX 18:25
Marcos RX 18:30
Caroline RX 18:44
Greg H. RX 18:51
David RX 19:02
Seth RX 19:50
Craig RX 19:57
Jessica RX 22:01(kid min 3min)
Couch RX 22:05
Katie RX 22:06
Ryan RX 22:17
Bryan RX 22:29
Lane RX 23:27
Steve S. RX 23:27
Laura RX 23:50
Mandy RX 24:12
Josh Y. RX 24:22
Jeff RX 25:27
Millie RX 26:03
Mitchell 95/65 22:15
Richard F. 65 17:00 *Pukie*
Steven B. 65 17:53
Chase 65 18:42
Erin 45 22:08
Richard M. 25:08(row100m/20db)
Sydney 15:30(row100m/10db)
Comp
Gritter
Greg
Alix
Kat
Mike K.
Van
Nat
Steven G.
Buddy
Eleanor 105# SQ CL PR
Fitness
A. 4×4 Front Squats (fromt the floor)
95/65 and UP.
B. 30-20-10
Wall Balls (extra deep)
Abmats
Double Unders x 2/ Singles x 5
rest 2 min
25 Toes to Bar (PERFECT REPS)
Competition
A. Quickly build to HEAVY Front Squat single
B. BTN Lunge Steps 3/leg x 4 sets rest 1:30
start at 135/85
C. 3 rds of
1:00 Shuttle run (sidewalk to street)
:30 rest
1:00 Row (1:45/2:00 pace)
:30 rest
+
5 rds of
50 ft. Bear Crawl (rack to rack)
100 Singles
+
3 rds
1:00 Airdyne 75%
:30 rest
15 Back Extension
15 Airsquats
Fitness
Gritter
Mike RX 6:26
Scott RX 9:36
Jake RX 9:44
Laura RX 11:46
Jacob RX 11:58
Butler RX 12:35
Ryan RX 12:52
Bre RX 13:05
Melody RX 13:17
Seth RX 15:40
Craig RX 16:30
Charlie S. 6:00(Ø T2B + Airdyne)
Haley 6:00(Ø T2B + Airdyne)
Bryan s 8:09
Melissa s 9:07
Bill s 9:14
Ewell s 9:50
Sydney(sub) 9:58
Mandy s 10:09
Katie s 11:26
Rachel s 11:36
Emory s 12:06
Josh s 13:30
Miranda L. 14:08
Carole s 14:23
Burton 14:24
Carew 15:53
Richard s 17:25
Betsy s 19:52
Comp
Gritter
Clayton
Brantley
Buddy
Greg
Kelly OH
Eleanor
Van
Fitness
A. Make Up
B. 5 RFT
500m Row
15 Bench 135/85
5 Toes to Bar
Gritter Time
Hal 135 15:35
Giery 115 16:30
Sydney 35/250m 18:27
Butler 135 18:44
Buddy 115 20:42
Scott 115 21:31
Van 135
Bryan 95 23:09
Marcos 135 23:36
Jenny 65 24:25
Carole 85 24:30
Mandy 75 24:37
Josh 95 26:06
Anne 75 26:48
Fitness
A. Row Sprints 20sec on/40sec off x 6
B. EMOM LADDER
3 Burpees
2 Kettle Bell Swings
2 Goblet Squats
Add 1 KB Swing Every min
Add 1 Burpee every 5 rds!!!
EX: 3-2-2/3-3-2/3-4-2/3-5-2/3-6-2/4-7-2/4-8-2/4-9-2/4-10-2/4-11-2/5-12-2…
Competition
A. Squat Snatch 2 reps X 5 sets ALL @ 75% rest 2 min
B. Split Jerk BTN 2 reps X 8 sets rest 1:30
4 sets @ 50%
4 sets @ 60%
C1. Close Grip Bench Press 20X1 2-3 reps X 5 sets Start 60% rest 1:30
C2. Pendlay Rows 22X0 2-3 reps X 5 Sets Start @ 95#
D. Row Sprints 22 secs X 6 sets 3:00 rest
Crank it out!!!
D. Option is Fitness A for time constraints
Fitness
Gritter KB Swings
Charlie S. 70 11+10
Brantley 70 10
Jake 70 9+10
Jacob 70 8
Scott 53 12
Marcos 53 11
David 53 10+11
Bryan 53 10+6
Ewell 44 12+9
Aaron 44 10
Josh Y. 44 9+6
Keith 44 9+5
Ryan 44 8+9
Jenny 35 12+8
Eleonor 35 12
Anne 35 11+12
Jessica 35 11+12
Laura 35 10+11
Phil 35 10
Jeff 35 8
John 26 9+6
Betsy 26 3-2-2 8rds
Sydney 26 work
Giery work
Fitness
A. 5×5 Strict Press
B. 15 EMOM
Even 5 Deadlift
5 Bar over Burpees
Odd 5 Pushpress
10 Bar over hops
Pick a weight that will be HEAVY 5 rep Push Press
Core
4 rds of
25 Flutterkicks (2ct)
25 Bicycles (2ct)
Competition
A1. Deadlift Cluster 1.1 x 5 Start at 75% rest 1:30
A2. Kipping Deficit HSPU 20X0 3-5 reps x 5 sets rest 1:30
B1. Back Squats 20X1 6-8 reps x 5 set Start at 60% 2:00 rest
B2. Strict Wide Grip weighted Pronate Pullup Cluster
1.1.1.1 x 5 sets 2:00 rest
Fitness
Gritter #
Anne 85
Ava 55
Bill 135
Bre 85
Bryan 95
Carew 115
Charlie S. 155
Cole 135/70
David 135
Ewell 95
Haley 35
Jeff 95
Jenny 85
Katie 65
Laura 75
Logan 95
Millie 75/65
Paul 95
Ryan 115
Scott 115
Seth 135
Shawn 135
Competiton/Fitness
20 min AMRAP LADDER
400m Run
2 Thruster+1 Split Jerk 155/95…135/85…115/75…95/65…GO HEAVY AS YOU CAN!
400m Run
4 Thruster + 1 Split Jerk
400m Run
6 Thruster + 1 Split Jerk
400m Run
8 Thruster + 1 Split Jerk
400m Run…
10 Thrusters + 1 Split Jerk… and on UP!
If you are out on the Run at 20:00 you get a time when you get back!
CORE
25 Hip Extensions
25 Back Extensions
Fitness
Gritter
Van 12@21:13 135
Jacob 10@21:27 135
Buddy 8@20:39 135
Craig 10@20:28 115
Marcos 10 115
Scott 12@21:58 115
Steven 12+1 115
Hal 12+1 115
Bryan 10@20:16 95
Ryan 12@26:16 75+200m
Burton 8@21:00 75
Millie 10@21:03 65
Chase 10+3 65
Kristy 8+4 65
Mandy 10@20:55 55
Ava 8 55
Phil 12@21:26 45
John 10 35
Giery 22 scaled
Sydney 14 scaled
Comp
Gritter
Charlie S. 12+4 155
Clayton 10+10 155
Charlie 10 155
Brantley 10 155
Jake 10 155
Van 12@21:13 135
Seth 10@20:34 135
Cole 12@22:14 120db
Carole 8+5 95
Jenny 10+1 85
Today is our first day of NEW Schedule:
Monday/Wed/Friday 9:30-10:30 CrossFit Teens
Monday/Wed/Friday 10:30-11:30 CrossFit Softball Program
Tuesday/Thursday 9:30-10:30 CrossFit Kids
There are a Few Spots left in each so tell your friends.
Fitness
A. Power Snatch 5 reps x 5 sets rest 1 min 95/65
B. 1000m Row
30-20-10
Slam Balls 30/20
Pushups
Flutterkicks (2ct)
500m Row
Competiton
***These WODs are Far more than a 60min Block can handle, feel free to come back to later classes or finish up the next Day what you are missing. The WOD schedule will start to Follow my Fire schedule, 2 ON-1 OFF. that means if you are SERIOUS about Competition start keeping track of your work load. There will be some Sundays I will be WODDING and I will put the word out for others following COMPETITON***
A. Quick 1 RM Power Snatch
B. High Hang+Snatch Balance 10EMOM
95/65 or 50% 1 RM PS
C. Quick 1 RM Squat Clean and Split Jerk
D. Squat Clean and Split Jerk 1 @ 75% 1 RM x 6 Sets 1:30 rest
E. Airdyne or Row
15 sets of 1:30 @ 60 sec 75% then 30 sec 50%
Fitness
Gritter Time
Sydney 9:45(500/15-10-5/250)
Hal 40 11:26
Greg 11:34
Steven G. 30 11:41
Van 30 12:20
Scott 12:25
Kelly OH 20 12:40
Charlie S. 40 12:50
Erin 12:58
Giery 30 13:46
Shawn 40 14:04
Cole 14:05
Bill 30 14:25
Marcos 14:50
Laura 14:55
Burton 15:00
Ewell 30 15:11
Mandy 20 15:35
Eleonor 20 15:47
Jessica 16:00
Bryan 30 16:05
Miranda L. 20 16:08
Melissa 20 16:10
Anne 20 16:14
Jacob 40 16:48
Craig 17:45
Katie 18:06
Haley 18:07
Rod 30 18:35
Rachel 18:40
Mitchell 19:26
Chase 20 19:59
Cameron 20 21:28
Betsy 24:18
Comp
Gritter A C
Clayton 175 265
Jake 165 225
Kat 100 125
Charlie 155 205
Carole 90 120
Melody 75 95
Nat 155 185
Buddy 145 185
