The One and ONLY Island Box!
1. Skill
Snatch Grip Deadlifts
2. WOD
5 Rounds
3 Strict Press
3 Push Press
1 Split Jerk
25 Double Unders/3 x Singles
25 Abmats/ 20 GHD
3. Post Wod Lifting Seminar Prep
15 Eovolutions
Hang Snatch Pulls Floor/Below Knee/Above Knee
Gritter #/DU or S/GHD or Ab Time
Todd 115/DU/GHD 9:35
Charlie 115/DU/GHD 9:35
Kat 65/DU/GHD 9:56
Nat 95/DU/GHD 10:20
Cole 115/DU/GHD 11:47
Bryan 60/DU/GHD 12:31
Katie 55/s/GHD 12:45
Mike K. 145/DU/GHD 12:56
Carole 75/s/GHD 16:07
Kip 75/s/GHD 17:51
Kelly OH 65/DU/Ab 7:14
Van 95/DU/Ab 7:36
Steven 95/DU/Ab 8:09
Laura 55/DU/Ab 9:01
Buddy 120/DU/Ab 9:17
Marcos 95/DU/Ab 9:26
Sarah 55/DU/Ab 9:36
Steve 90/DU/Ab 10:17
Couch 105/DU/Ab 10:46
Shelby 55/DU/Ab 10:47
Royer 55/DU/Ab 11:02
Scott 95/DU/Ab 12:27
Anne 55/DU/Ab 13:13
John 45/s/Ab 9:00
Robin 65/s/Ab 9:19
David 115/s/Ab 9:52
Kathy 55/s/Ab 10:10
Christina 65/s/Ab 10:10
Eleanor 55/s/Ab 10:23
Taylor 55/s/Ab 11:20
Robbie 115/s/Ab 11:52
Brantley 115/s/Ab 12:17
Alexa 55/s/Ab 12:33
Jeff 115/s/Ab 12:57
Melissa 55/s/Ab 13:23
Matt 95/s/Ab 13:25
Carew 95/s/Ab 16:09
1. Strength
5×5 Front Squats 95/65 and GO UP
2. WOD
5-10-15-20 Deadlifts X-125% Rx-100% Scaled 70% Body Weight
10-20-30-40 AirSquats (Perfect form and RANGE OF MOTION)
3. CORE
100 Flutterkicks (2ct)
4. Skill
5-4-3-2-1 Snatch Balance 45/35 and UP
Gritter Weight Time
Hal 240 5:24
Shawn 215 5:46
Charlie 220 6:00
Mike K. 265 6:24
Todd 250 6:38
Steven G. 200 6:52
Anne 160 8:26
Erin 200/175 9:30
Nat 245 9:37
Bryan 185 9:37
Jacob 250 10:38
Mandy 130 10:38
Bre 105 5:30
Butler 215 6:00
Scott 165 6:28
Celeste 135 6:42
Brantley 250 6:46
Shelby 115 6:58
Sarah 110 6:58
Kelly OH 150 7:05
Robin 145 7:23
Laura 130 8:00
Christina 125 8:32
Matt 225 8:34
Kat 155 8:59
Marcos 195 9:18
Robbie 225 9:44
Burton 230 10:01
Kate 65 11:00
Carol 60 12:25
Mac 125 6:06
Jane 65 6:06
Kathy 105 6:33
Hollie 110 7:52
K-Rev 85 7:59
Couch 155 8:13
Carole 115 9:11
Josh Y. 145 9:25
Phil 165 10:33
Buddy 175 12:20
Happy Birthday Christina Stubbs!!!
WOD “Christina”
30-20-10
Power Cleans (X-135/95, RX 95/65)
Abmat Situps (X-GHD)
Box Jumps 24/20
POST WOD For Time
4 x 200m Repeats For Time
Rest EXACTLY 1 min after EACH 200m
Gritter WOD 200m
Hal X 10:49 5:24
Bobby X 11:51 5:48
Todd X 12:16 5:26
Charlie X 12:52 ~
Shawn X 13:01 ~
Carole X 17:23 6:38
Van 135 10:58 5:37
Kelly OH 95 11:52 6:14
Brantley 135 11:53 5:51
Erin 95 12:05 5:59
Giery 135 13:05 6:42
Steven G. 135 13:08 5:28
Andre 135 14:08 5:37
Robbie 135 14:48 6:29
Jacob 135 16:37 ~
Buddy 135 18:27 ~
Kathy RX 9:20 6:18
Robin RX 9:21 6:20
Bre RX 9:50 5:46
Celeste RX 10:04 6:23
Seth RX 10:28 6:07
Anne RX 11:25 6:40
Couch RX 11:42 ~
Christina RX 11:52 6:11
Steve S RX 11:57 5:50
Mandy RX 12:26 ~
Royer RX 12:27 6:32
Marcos RX 12:38 5:48
Taylor RX 12:40 6:17
Laura RX 12:40 6:30
Couch RX 12:53 ~
Mac RX 13:46 6:24
Ewell RX 14:14 5:50
Lane RX 14:24 6:17
Bryan RX/GHD 14:39 ~
Josh Y RX 15:02 6:18
Alexa RX 15:05 6:58
Joshua RX 18:37 6:16
Carew RX 19:28 7:56
Austin 95/20 13:58 6:39
Burton 95/step 14:45 6:58
Nelson 95/20 15:02 6:22
Phil 95/step 16:06 ~
Hollie 65/step 13:10 6:28
Sandy 65/step 16:42 6:44
Ardelle 65/20 18:30 ~
Bryce 55/step 12:10 ~
Jane 35 9:34 6:58
Maren 35 10:16 6:45
Kate 35/step 14:00 ~
WOD 15min Holiday Ladder
1-2-3-4-5…of
Burpee Box Jumps 24/20
Kettlebell Swings (Russian)
Goblet Squats
Kettlebell Deadlifts
Toes to Bar
Merry Gritmas Present…PICK YOUR WEIGHT!!
70/53/44/35…106?
*Do 1 rep of each, then 2 of each, and so on…*
Gritter # REPs
Jake 106 7+20
Todd 70 9+45
Charlie 70 9+27
Mike K. 70 9+26
Mike 70 9+18
Patrick 70 9+12
Connor M. 70 8+18
Dan C. 70 8+12
Brantley 70 8+9
Butler 70 8
Jacob 70 8
Giery 70 7+20
Ryan 70 7+16
Marcos 70 7+3
Scott 53 9+24
Steven 53 9+8
Kelly OH 53 8+37
Sean 53 8+15
Rachel 53 8+9
Bryan 53 8+5
Robbie 53 8+2
Ewell 53 8
Anne 53 7+37
Josh 53 7+13
Matt 53 7+9
Buddy 53 7+5
Burton 53 7+3
Kayla 44 8+27
Bre 44 8+19
Celeste 44 8+17
Christina 44 8+1
Haley 44 7+28
Carole 44 7+12
Phil 44 7+4
Sutton 35 8+2
Courtney 35 8+6
Mandy 35 8+5
Caroline 35 8+4
Shelby 35 8
Emmy 35 7+13
Laura 35 7+5
John 26 9
Alicia 26 8
Kelly 26 7+5
Caroline 5 10+78
Jenny ? 8+40
Dave ? 7+33
Craig ? 7+17
WOD “Claudia”
5 RFT
20 KB Swings 53/35 American
400m Run
or
Make Up from this week…Lunges were AWESOME!!!
Gritter Time
Hal RX 12:02
Steven RX 13:21
Cole RX 13:26
Scott RX 13:33
Seth RX 13:57
Clayton RX 14:39
Celeste RX 14:56
Brie RX 14:58
Steve RX 15:06
Bryan RX 15:27
Katie RX 16:02
David RX 16:19
Sean RX 16:36
Anne RX 16:44
Sarah RX 16:46
Hollie RX 17:04
Couch RX 17:10
Shelby RX 17:52
Lane 44 15:53
Jeff 35 16:20
WOD 15 min AMRAP
15 Medball Abmats 20/14
20 Flutterkicks (1ct Ball pressed up)
25 Double Unders/3x Singles
***3 Burpees at the top of EACH MINUTE***
***ONLY FULL ROUNDS COUNT***
Gritter Rounds
Bobby 10
Todd 10
Kelly OH 10
Hal 10
Shawn 10
Giery 8
Scott 8
Steven G. 8
Bre 7
Kat 7/RX Grace 6:38
Jake 7
Marcos 7
Anne 6
Laura 6
David 6
Jacob 6
Sarah 6
Seth 4
Andre 20/s 9
Mandy 14/s 8
Steve S. 20/s 8
Sean 20/s 7
Robbie 20/s 7
Robin 14/s 7
Lane 20/s 7
Brantley 20/s 6
Bryan 20/s 6
Mac 20/s 6
Sandy 14/s 5
Melissa 14/s 5
Nhut(Jenny) 10/s 4
Phoebe 10/s 4
Kate 10/s 3
Cole T2B/Lunges 8:43/Skinny Grace 1:21
Mike K. T2B/Lunges 11:10/ RX Grace 4:51
Katie T2B/Lunges 13:52/RX Skinny Grace 6:43
WOD I
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Walking lunges to Other Rack and Back
IE: 10 Toes to Bar, Walking lunges, 9 Toes to Bar, Walking Lunges…
WOD II
“Skinny Grace”
30 Clean and Jerks
95/65
X-Grit does 135/95
Gritter WOD I WOD II
Todd 6:59 X 2:22/RX 1:13
Shawn 7:24 X 4:27
Bobby 7:27 X 3:47
Clayton 7:46(6am) X 3:42
Brie 7:01(7am) RX 3:08
Hal 7:58 RX 1:47
Seth 7:46(6am) RX 3:13
Nat 8:19 RX 2:31
Todd Jr. 8:50 ~~~
Andre 9:16 RX 3:09
Steven G. 9:33 RX 2:37
Giery 9:43 RX 2:01
Carole 9:57(7am) RX 2:59
Kelly OH 10:30 RX 2:38
Sarah 11:11 RX 3:34
Shelby 11:19 RX 4:04
Bryan 11:27 RX 3:06
Robin 11:30 RX 2:48
Emmy 11:50 ~~~
Steve S. 12:02 RX 4:53
Jacob 12:05 ~~~
Anne 12:07 RX 3:17
Hollie 12:34 RX 4:43
Alix 13:17 RX 3:25/3:00
Laura 13:21 RX 3:42
Robbie 14:42 RX 3:13
Bryce 15:14 RX 3:19
K-Rev 16:05 ~~~
Jeff 16:14 RX 3:24
Blake 19:15 ~~~
Carew ~4’s RX 3:31
Josh 13:21 #75 3:30
Mac 11:40 #65 3:30
Eleanor 12:29 #55 3:28
Jenna 13:43 #55 5:15
Maren 12:53 #35 3:30
Kate 1/2 L. 13:29 #30 5:05
Carol ~4’s #15 3:00
WOD
RX 135/85
115/75
95/65
1000m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
500m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
250m Row
20 Push Press
15 Floor Press
10 Floor Wipers (2ct)
Cash Out 800m RUN!!!!
GRITTER TIME
Carole RX 22:38
Clayton RX 23:00
Butler RX 23:57
Brantley RX 24:20
Jacob RX 24:57
Hal 115# 16:26
Giery 115# 18:07
Erin 75# 21:15
Burton 115# 22:48
Kathy 75# 23:20
Seth 115# 25:12
Buddy 115# 25:20
Alix 75# 26:00
Steven G. 95# 16:52
Scott 95# 18:12
Marcos 95# 20:33
Celeste 65# 21:25
Lane 95# 22:04
Bryan 95# 23:03
Bryce 65# 23:27
Haley 65# 23:46
Josh 95# 24:46
Jason 95# 28:00(~800m)
Sean 65# 28:22
Alexa 65# 28:23
Katie 65# 28:55
Mac 75# 23:32
Phil 75# 25:14
Emmy 55# 22:18
Kelly 55# 24:30
Melissa 45# 25:05
Emily 35# 20:30
Eleanor 55# Completed
Jenna 35# Completed
Happy Birthday Dave Sharpe
WOD “Extra Sharpe”
1 Deadlift x 1 Power Clean
1 Bar Pushup
10 Flutterkicks (2ct)
WOD II
Go Back Down with Front Squats ans 25 Flutterkicks each Round.
RX 75% of Body Weight
Scaled 60%
GRITTER # ROUNDS
Van 135 8+9
Todd 150 8+8
Mike K. 165 8+5
Cole 135 8+1
Steven G. 120 7+14
Andre 140 7+8
Scott 120 7
Nat 140 6+14
Seth 135 6+6
Bryan 110 6+6
Jacob 150 6+5
Clayton 185 5+12
Anne 95 5+12
Brie 95 5+8
Brantley 185 5+4
Kat 115 4
Christina 75 7+8
Alexa 65 6+14
Shelby 70 6+14
Dave 135 6+13
Robbie 135 6+13
Mandy 65 6+12
Sean 95 6+11
Erin 105 6+9
Giery 135 6+7
Kathy 85 6+7
Royer 75 6+6
Eleanor 75 6+4
George 135 5+12
Emory 65 5+12
Don 120 5+9
David 165 5+8
Blake 115 5+6
Katie 65 5+6
Jeff 155 5
Carew 115 4+10
Emmy 80 4+5
Buddy 145 4+5
Tim 95 9+1
Mac 95 5+1
K-Rev 65 6
Bryce 65 5+6
Jan 55#DL 6+14
Carole 55#DL 6+5
Shawn DNF-Silly MF!!
Pre-WOD Skill
3×5 Snatch Balance
Start light and go up ONLY if you are comfortable.
WOD 15 min AMRAP
5 Pullups
10 Pushups
5 OHS/FS/BS
10 Bar Over Burpees
Overhead Squats @ 50% Bodyweight
Front Squat @ 75%
Back Squat @ 100%