The One and ONLY Island Box!
The One and ONLY Island Box!
Strength Backsquats
4×8 @ 60% 1 RM
WOD EMOM1
2 Hang Cleans
2 Bar Over Burpees
Go UP 2 Reps each Minute.
135/85
115/75
95/65
Gritter # Reps
Cole 135 100
Kelly OH 85 79
Charlie 135 78
Van 135 78
Hal 135 78
Jared 135 73
Carole 135 69
Kat 95 60
Clayton 135 59
Robin 85 58
Alix 85 56
Jacob 135 55
Anne 85 48
Kathy 85 44
Andre 115 81
Steven 115 78
Seth 115 68
Steve 115 59
Jenny 75 57
Laura 75 57
Scott 115 56
Jeff 115 55
Robbie 115 55
Christina 75 55
Taylor 75 53
Haley 75 48
Bryan 95 75
Eleanor 65 72
Josh 95 56
Matt 95 51
Emmy 55 50
Richard 85 38
Alexa 65 36
Clembo 75 58
Carrie 15 55
Crossover Symmetry
BIG Warm-up
Skill
400m Sprint
rest
200m Sprint
WOD
30-20-10
Floor Presses
Flutterkicks (2ct)
Mix and Match Plates
90/70/60/50/45/35
Gritter 400 200 WOD
Hal 1:02 :27 1:36 80#
Clement 1:08 :28 1:45 60#
Scott 1:06 :28 1:54 50#
Steve S. 1:10 :29 1:55 60#
Clayton 1:14 :29 1:57 70#
Van 1:04 :29 2:12 70#
Cole :59 :26 2:15 70#
Miranda L. 1:34 :36 2:17 35#
Andre 1:04 :27 2:18 70#
Steven G. 1:02 :31 2:18 70#
Carole 1:39 :38 2:18 60#
Erin :27 :37 2:19 35#
Royer 1:33 :40 2:19 35#
Shawn 1:07 :29 2:20 70#
JHyde 1:24 :35 2:32 70#
Bryan 1:17 :32 2:33 70#
Seth 1:10 :28 2:34 60#
Ava ~ ~ 2:35 25#
Robbie 1:28 :34 2:39 70#
Melissa 1:36 :41 2:39 35#
Bre 1:14 :32 2:45 35#
Robin 1:30 :36 2:46 45#
Stephen 1:54 :36 2:48 70#
Kelly OH 1:23 :35 2:50 50#
Christina 1:24 :36 2:52 45#
Nat 1:09 :29 2:52 70#
Buddy 1:51 :36 2:53 70#
Jacob 1:13 :26 2:54 80#
Sarah 1:16 :32 3:03 45#
Marcos 1:06 :28 3:12 70#
Todd 1:03 :27 3:12 90#
George 1:22 :34 3:18 70#
Eleanor 1:20 :35 3:20 45#
Craig 1:14 :29 3:22 70#
Jessica 1:21 :35 3:26 35#
Brantley 1:11 :29 3:33 90#
David 1:15 :31 3:33 90#
Anne 1:31 :36 3:56 45#
Cameron 1:51 :45 4:00 35#
Jenny 1:30 :39 5:54 45#
Warm/Up
Crossover Symmerty, Wrist Stretches/Pinning, Racked Barbell elbow rolling
Strength Back Squat
3 set x 10 reps @ 50% of 1RM BackSquat from last week
WOD Amrap 15
1/1, 2/2, 3/3, 4/4…and up
Thruster (135/95…115/75…95/65)
Muscle Ups/Bar MU/Chest to Bar Pullups
If you DO NOT have chest to bar, do 2X Strict Pullups on a Band (DO NOT KIP)
This is a Smooth Paced WOD…Stay in it and perform Perfect Movements.
POST WOD
3 Attempts at Max Ring Hold (at the top of Ring Dip)
Gritter Rounds
Mike K. 135/c2b 9+5
Brantley 135/c2b 9+1
Jacob 135/c2b 8+2
Todd 135/MU 7+12
Cole 135/MU 7+8
Shawn 135/bMU 7+3
Van 135/bMU 6+11
Jared 135/MU 6+10
Hal 115/c2b 10+11
Anne 75/c2b 9+3
Kelly OH 75/Grn 9+3
Seth 115/c2b 8+10
Brie 75/c2b 8+9
Jeff 115/Blk 8+5
Celeste 75/Blu 8+5
Miranda L. 75/Grn 8+3
Kat 75/2x 7+17
Carole 75/Blue 7+7
Couch 115/Grn 7+3
Buddy 115/Grn 7+2
Robin 75/c2b 7
Steven G. 115/MU 5+3
Eleanor 65/BluBlu 9+7
Haley 65/2x 8+18
Laura 65/GrnRd 8+9
Marcos 95/Grn 7+19
J. Hyde 95/GrnRd 7+11
Craig 95/Blu 7+8
Carew 95/Grn 6+15
Joe 95/c2b 6+1
Carrie 45/GrnBluJump 7+3
Ava 45/GrnRd 6
Crossover Symmetry
We had some GREAT WODS this week. If you missed one DO IT.
or
WOD1 ROWING
10 Intervals 30/30r for calories
rest 5 min
WOD2 10 min EMOM of Bar Hang
at the start of every 2 minute, hang with chin OVER bar in Hollow Rock position for as long as possible.
Record each of 5 attempts
Gritter Result
MON
Jennie 30 5:38
Jared 135 6:00
Erin 85 6:16
Sarah 65 6:22
Clayton 135 6:50 123cal
Greg 155 6:52
Matt 95/lunges 7:16
Steven 115 8:52
Brantley 155 9:28 133cal
TUES
Lane 20 13:39
Laura 14:14
Ava 14/row 15:06
WED
John 10:59
Bryan 11:51
Royer step 18:07
Bryce 20:40
THURS
Jenny 35/GrnRd 6:23
David 53 6:35
Celeste 35 7:10
Robin 44 7:57
Craig 53 8:39
Kat 53 9:58
Carew 44 12:28
FRI
Van 112cal
Alexa 76cal
Jeff 1384m
Carole 1311m
Strength
Snatch Grip Deadlifts 5×5
Start light, knees out, head forward, move torso vertical.
WOD 5 rounds
9 Kettlebell Swings 70/53/44/35
3 Goblet Squats
9 Pullups
Gritter Time
Greg 70 4:18
Hal 70 4:39
Mike K. 70 5:04
Van 70 5:19
Jacob 70 7:00
Scott 53 4:55
Steven 53 5:05
Clayton 53 5:45
Andre 53/Blu 6:15
Steve S. 53 6:20
Robbie 53/Grn 6:36
Couch 53 7:22
Buddy 53/band 7:44
Marcos 53 8:13
Bryan 53 8:23
Jeff 53/Grn 8:55
JHyde 53/GrnRd 8:56
Lane 53 9:19
Erin 44/band 6:36
Josh Y. 44/GrnBlu 7:32
Phil 44/Jump 7:39
Steven W. 44/Grn 8:55
Carole 44 9:22
Joe F. 44/band 11:40(4rnds)
Eleanor 35/band 6:13
Anne 35 6:41
Mandy 35/band 6:41
Brie 35 7:26
Haley 35/BluRd 7:43
Laura 35 7:31
Emily 35/band 7:36
Melissa 35/band 7:57
Delta 35/band 8:33
Sarah 35 8:41
Bryce 35/Grn 8:45
Suzi 35/band 8:45
Royer 35/26/BluRd 8:55
Crossover Symmetry
Skill Barbell Shrugs
5×10 135/95 and go UP!
WOD
50-40-30-20-10
Double Unders/4x Singles
Flutterkicks (1ct)
Mountain Climbers (1ct)
1 MINUTE Pushup PLANK HOLD(Unbroken Planks=*)
Post WOD
Crossover Symmetry RECOVERY
Gritter Time
Shawn 10:12* <–free spay tan
Todd 11:05* <–free spay tan
Giery 11:13*
Craig 11:48
Steven 11:53
Marcos 12:05*
Scott 12:10
Couch 12:29*
Sarah 12:30*
David 12:55
Kat 13:50
Seth 14:08
Celeste 14:35*
Jacob 15:05*
Carole 16:00*
Anne 18:15*
Bryan 11:50*
John 12:35
Steve S. 12:50*
Christina 12:55*
Alexa 14:00*
Robbie 14:07*
Robin 14:14*
Jenny 14:25*
Alix 14:55*
Cameron 15:00*
K-Rev 15:00*
Lane 15:00
Hollie 15:37*
Eleanor 15:44*
Melissa 16:10*
Kerri 16:45*
Brantley 18:08*
Steven W. 20:30*
Jeff WORK
Royer (JL/AB) 13:00
Sandy (JL/AB) 13:03
Jake(1st WOD)16:08 (Pukie McPukerson)
Strength
Take 20 Min to get 1 Rep Max Backsquat
Start at 50% 1RM and go up. NO more than 15 Lifts.
WOD “Mandy”
800m Run
25Medball Abmat Situp 20/14 or 25 GHD
600m Run
25 Medball Situps/25 GHD
400m Run
25 Medball Situps/25 GHD
200m Run
Gritter Max DL Time
Hal 255 10:35
Shawn 255 11:17
Mark 205 11:17
Charlie 325 11:37
Cole 310(5#PR) 11:42
Todd 345 12:21
Nat 275 13:00
Bryan 175 14:12
Clayton 345(20#PR) 15:31
Robin 185(5#PR) 16:07
Anne 175 17:44
Steven G. 235 10:15
Van 295 10:38
Andre 255 10:52
Scott 215(10#PR) 11:06
Bre 145 11:13
Brie 170 12:29
John X 12:30(row)
Brantley 315(PR) 12:35
Sarah 145(10#PR) 12:38
Giery Player 12:45
Erin 215(10#PR) 12:51
Seth 245(PR) 13:14
Joe F. X 13:21
Eleanor 140(35#PR) 13:30
Jacob 275 13:41
Craig 245(20#PR) 14:03
Taylor 145 14:18
Jessica 175 14:20
Josh Y. 235(30#PR) 14:22
Couch 135 14:28
Jenny 150 14:33
Couch X 14:51
Mandy 135 14:59
Laura 150 15:16
Melissa 125(20#PR) 15:21
Carole 155 15:40
Bryce 110 16:19(row)
Buddy 225 16:34
Burton 295 17:07
Carrie 85 17:09
Kerri 130 18:59
Pre-WOD
Crossover Symmetry
Wrist Pinning
1 Min Max Bar Over Burpees
WOD
5-4-3-2-1
Power Cleans
Front Rack Lunge Steps (2ct-Out and Back)
Shoulder to Overhead
Bar Over Burpees
X-155/105-Use the AXEL BAR for Bonus Points
RX 135/95–115/85–95/75,65
CORE
25 Toes to Bar
Gritter Burpee Time
Clayton 25 10:24 (155# axel)
Cole 8 5:59
Charlie 28 6:48
Van 31 8:38
Kat 21 9:56
Hal 28 6:57
Alix 17 8:35
Jeff 16 9:27
Marcos 20 10:31
Seth 21 14:43
Robbie 19 5:40
Couch 16 7:12
Jacob 19 8:02
Carole 21 8:06
Anne 20 8:16
Craig 22 8:23
Jessica 17 8:42
Steve 26 8:45
Scott 24 8:49
Mark 21 8:58
Buddy 9 10:45
Taylor 14 6:22
Celeste 19 6:34
Miranda 12 6:46
Mandy 18 7:15
Laura 15 7:15
Christina 22 7:23
Jenny 17 7:26
Cameron 15 7:52
Bryan 20 8:17
Eleanor 20 8:52
Haley 20 9:08
Melissa 12 9:42
Hollie 10 9:54
Joe 25 10:42
Carew 19 11:12
Bryce X 5:20(65#)
K-Rev X 5:43(55#)
Strength Deadlifts
10-8-6-4-2 Not HEAVY just good work
WOD “Grace”
30 Clean and Jerks 135/95
Gritter # Time
Charlie 135 2:15
Van 135 3:18
Butler 135 4:06
Glen 135 4:19
Kat 95 4:30 (:24 PR)
Marcos 135 4:38
Steven 135 4:42 (1min PR)
Burton 135 5:08
Buddy 135 5:28
Carole 95 5:42
Robin 95 6:21
Alix 95 6:48
Steve 135 8:07
Richard 115 4:33
Josh 95 3:51
Bryan 95 4:13
Jason 95 5:17
Nicole 70 4:18
Miles 65 4:57
Skill Medball Clean
WOD
1500m Row
30 Walking Lunges
30 Pushups (mil)
30 GHD/2X Abmats
30 Medball Cleans 30/20/14
1000m Row
20 WL
20 Pushups
20 GHD
20 Medball
500m Row
10 WL
10 Pushups
10 GHD
10 Medball
Gritter Time
Hal GHD/30 21:30
Van GHD/30 22:25
Shawn GHD/30 23:35
Cole GHD/30 24:10
Todd GHD/30 24:21
Charlie S. DU/30 24:34
Brantley AB/30 27:09
Mike K. GHD/30 28:02
Marcos AB/30 29:39
Jacob AB/30 32:31
Jeff AB/30 36:33
Steven G. GHD/20 22:40
Erin AB/20 24:00
Scott GHD/20 24:21
Giery AB/20 25:45
Bryan GHD/20 26:23
Steve S. GHD/20 27:23
JHyde AB/20 27:30
Buddy AB/20 27:40
Celeste AB/20 27:44
Kathy AB/20 29:00
Jessica AB/20 30:17
Ewell AB/20 30:30
Haley AB/20 30:47
Anne GHD/20 30:57
Robin AB/20 32:34
Alexa AB/20 33:46
Phil AB/20 34:28
Carole AB/20 34:45
Eleanor AB/14 29:58
Laura AB/14 31:26
Carrie AB/14 34:22
Kate AB/10 34:32
Carol AB/10 34:44
