The One and ONLY Island Box!
The One and ONLY Island Box!
Strength Strict Press 3 set x 10 rep
WOD
25-20-15-10
Kettlebell Swings (russian) 70…53…44…35…26
Walking Lunges
GHD or 2x Abmat Situps
Cool Down
Crossover Symmetry RECOVERY…Stay light!
Gritter SP# Time #
Hal 95 6:37 70/GHD
Van 95 7:03 70/GHD
Todd 95 7:58 70/GHD
Scott 85 7:58 70/GHD
Steven 75 8:50 70
Clayton 115 9:52 70/GHD
Mike K. 135 10:10 70/GHD
Andre 85 6:51 53
Kat 55 8:13 53/GHD
Bryan 65 8:37 53
Anne 45 9:48 53/GHD
Steve 85 10:13 53
Jacob 10:30 53
Josh 65 10:53 53
Eleanor 50 8:28 44/GHD
Bre 55 8:29 44
Christina 55 8:44 44
Kristy 55 9:16 44
Brie 55 9:30 44
Laura 35 9:40 44
Robin 65 9:52 44
Jessica 45 10:07 44
Alexa 40 10:26 44
Jenny 45 10:31 44
Ewell 65 10:58 44
Carole 75 11:09 44
Taylor 55 9:03 35
Katie 45 9:31 35/GHD
Royer 45 10:30 35
Melissa 45 10:48 35
Ben 55 15:00 35/26
Liz 35 9:25 26
Sandy 30 10:32 26
Strength
5×3 Hang Clean (Below the Knee)
50% 1 RM and UP by 20/10/5
WOD 12 EMOM
10 Double Unders/30 Singles
2 Deadlift (Touch and Go)
8 Bar Pushups
X-Grit 315/205
Rx 275/175
225/155…185/115
Gritter HC WOD
Todd 235 315
Cole 215 315
Mike K. 215 315
Clayton 205 315
Brantley 205 315
Van 195 315
Nat 185 315/275
Buddy 175 275
David 165 275
Jacob 155 275
Shawn 155 275
Steven G. 155 275/225
Josh Y. 135 275/225
Erin 135 175
Kat 135 175
Brie 120 175
Carole 115 175
Anne 105 175
Marcos 165 225
Craig 150 225
Scott 145 225
Lane 145 225
JHyde 125 225
Laura 110 145
Kelly OH 110 145
Jennie 105 145
Melody 105 145
Miranda L. 95 145
Eleanor 95 145
Christina 95 145/125
Mandy 85 145
Bryan 125 185
Melissa 85 115
Katie 70 115
Miranda C. 70 115
Nikki 70 115/95
Strength
Front Squat 5setx3rep @70% 1 Rep Max
WOD
4 RFT
20 Thrusters 75/55
5 Bar Over Burpees
200m Run
WOD 2 14.4 ONLY if you need a score. Still do Front Squats!
14 AMRAP
60 Calories
50 Toes to Bar
40 Wall Balls 20/14 to 10/9′
30 Cleans 135/95
20 Muscle Ups
WOD 1
Gritter Time
Shawn 10:31
Kelly OH 11:24
Van 11:54
Andre 12:42
Cole 12:50
Nat 13:18
Anne 13:32
Celeste 13:40
Carole 15:33
Seth 15:51
Alexa 15:58
Royer 16:00
JHyde 16:44
Katie 16:49
Laura 16:51
Jacob 16:55
Mandy 17:24
Ewell 17:30
Lane 17:59
Richard 18:19
Melissa 18:28
Brantley 19:59
Buddy 20:51
John 35# 15:21
Miranda C. 45# 22:24
WOD 2 14.4
Gritter Reps
Brantley 180
Scott 180
Van 180
Marcos 168
Clayton 145
Robin 143
Butler 140
Taylor 136
Eleanor 135
Craig 105
Carew 96
Miranda L. 81
WOD OPEN 14.4
14 min AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls 20-10’/14-9′ (14-8′ if you are not registered)
30 Cleans 135/95 (115/85 or 95/65 if you are not registered)
20 Muscle Ups (20 Pullups if you are not registered or do not have MU. Mark you time for CLEANS)
POST WOD
800m run
Skill 1 Arm Overhead Squat
WOD 2 min EMOM
1…200m Row
2…5 DB Push Press-1 OHS
5 Toes to Bar
5 DB Push Press-1 OHS
LAST ROUND (20:00 Mark)
1…10 DB Push Press-2 OHS
10 Toes to Bar
10 DB Push Press-2 OHS
Gritter #
Todd 50 OHS
David 50
Hal 50
Clayton 45
Seth 45
James 45
Scott 45
Josh 45
Buddy 45
Nat 45 OHS
Marcos 45 OHS
Lane 40
Steven 40 OHS
Kathy 35 0HS
Erin 35
Kelly OH 35 OHS
Bryan 35 OHS
Jessica 30 OHS
Ryan 30
Phil 30
Celeste 30
Alix 30 OHS
Robin 30 OHS
Eleanor 30
Mandy 30
Jenny 30 OHS
Royer 25
Melissa 25
Melody 2×25 Hang Cleans
Nikki 20
Jane 10
Happy Birthday Jane, Kathy and Josh!
You guys are in TROUBLE!!
WOD
400m Run
63 Plate Press 45/35
63 Plate Sidetaps
63 Flutterkicks (2ct Plate Pressed)
400m Run
30 Slam Balls 30/20
30 Goblet Squats
30 Walking Lunges
400m Run
43 Abmats
43 Push Ups (HR)
43 Mountain Climbers (2ct)
400m ROW
21 Burpee CASH OUT
Gritter # Time
Hal 45/40 19:25 GHD
Van 45/40 20:56 GHD
Mike K. 45/40 22:01 GHD
Shawn 45/40 22:45 GHD
Jacob M. 45/40 28:26 GHD
Charlie 45/30 19:56 GHD
Steven G. 45/30 20:53 GHD
Scott 45/30 21:15
Andre 45/30 21:38
Erin 35/20 21:57
James 45/30 23:31
Kathy 35/20 23:53
Celeste 35/20 24:16
Steve S. 45/30 24:17
Jenny 35/20 24:23 Pukie
Brie 35/20 24:56
Seth 45/30 25:04
Bryan 45/30 25:06
Royer 35/20 25:33
Eleanor 35/20 25:45
JHyde 45/30 26:43
David 45/30 26:43
Laura 35/20 28:43
Carole 35/20 28:52
Melody 35/20 29:07
Alix 35/20 29:42 GHD
Melissa 35/20 29:47
Don 45/30 30:03
Jacob 45/20 22:05 1st WOD
Bre 25/20 22:29
Alexa 25/20 26:24
Jane 25/20 28:08
Phil 35/30 28:20
Anne 25/20 30:18 GHD
Carew 35/20 37:07
Sandy 15/10 28:29
WOD 15 EMOM
Squat Clean+ Front Squat+ Thruster 95/65
Go up in weight each minute as you feel comfortable.
POST WOD
Crossover Symmetry Iron Scap
Gritter Max#
Todd 230
Clayton 205
Mike K. 205
Brantley 200
Charlie 195
Van 180
Nat 165
Shawn 155
Marcos 155
Matt 155
Buddy 145
Steven G. 145
Jim 135
Steve S. 135
Jacob 135
Don 135
JHyde 125
Scott 125
Seth 125
Lane 125
Robin 120
Carole 120
Kip 115
Kat 115
Bryan 110
Brie 110
Jenny 105
Jessica 100
Alix 100
Anne 100
Jane 95 BS
Phil 95
Miranda L. 95
Bre 95
Whitney 85
Haley 80
Melissa 80
Laura 80
Mandy 75
Miranda 60
WOD 1 CrossFit Open 14.3
Deadlifts and BoxJumps(step ups)
WOD 2
40-30-20-10
Row for Calories
Airsquats (Perfect Form)
Flutterkicks (2ct)
Planked Pole Claps
14.3 Results
Gritter Reps Time
Craig 95 5:52
Bre 90 5:42
Mike(drop-in) 90 7:34
Kathy M. 90 6:01
Eleanor 96 6:09
Laura 90 6:20
Anne 103 4:58
Celeste 93 6:15
Rachel 122 7:34
Clayton 114 4:49
Haley 66 4:05
Jim 94 4:50
Brie 96 5:50
Brantley 131 7:56
Marcos 98 5:55
Robin 106 4:42
Miranda L. 101 5:19
Taylor 98 6:40
Kat 107 4:44
Kelly OH 109 4:59
Jacob 105 6:01
Skill 1 Arm Slamball Press
WOD 1
Chipper Time
40 Wallballs 20/14
30 Pushups (Hr)
20 Burpee Box Jumps 24/20
10 Medball to Shoulder 100/50
5 Chest to Bar
WOD 2
1-15 Double Unders
UNBROKEN like “Flight Simulator”
10 Min time cap.
Strength WOD
Today we will be retesting our 1 Rep Max Backsquat today.
Make sure that you treat each rep as its own. super tight, Knees tracking toes, split the earth with your feet.
Make sure you are either ditching or using a partner.
GO HEAVY AND DEEP!!!
WOD 2
Strict Press WORK
Gritter #
Todd 385 30#PR
Jacob 365
Ryan 355 10#PR
Jake 345 20#PR
Charlie 325
Jeff 305 10#PR
David 265
Seth 255 10#PR
Josh Y. 245 10#PR
Steven G. 245 10#PR
Scott 235 20#PR
JHyde 225
Lane 215 30#PR
Marcos 215
Bryan 205
Anne 190 10#PR
Jessica 190
Jenny 175 5#PR
Kayla 175
Eleanor 165 25#PR
Carole 165 10#PR
Brie 165
Ewell 165
Haley 145 15#PR
Bre 145 5#PR
Nikki 105 40#PR
Jane 95
Richard Sqt to Medball Depth PR
