The One and ONLY Island Box!
The One and ONLY Island Box!
Pre-WOD
Crossover Symmetry Activation
WOD 1
4 mins to get 3 rounds/8 mins to get 6 rounds/12 min to get 9 TOTAL Rounds…12 Time Cap.
12 Thrusters 75/55…65/35(Masters Women use RED plates)
12 Bar Over Burpees
REST 5 mins to get Weights set up for WOD 2
WOD 2
10 mins to establish 1 RM Hang Clean
***It can be Power or Squat Clean, but you MUST start from the HANG***
Gritter WOD I WOD II
Charlie RX 6+22 215
Van RX 6+16 215
Kelly OH RX-65 6+6 135(10)
Brantley RX 6 205
Clayton RX 5+12 225
Shawn RX 5+12 195
Marcos RX 5+6 205
Giery RX 5+1 135
Kat RX 5 145(10)
Jacob RX 4+17 205
Todd 65 8+20
Todd 65 7+20 255
Steven 65 6+8 155
Scott 65 6+6 165
Robin 35 6+3 125
Christina 35 6+1 95(20)
Kristy 35 6 95
Anne 35 5+18 105
Melody 35 5+12 105
Robbie 65 5 195(40)
Shema 35 4+20 55
Josh 65 4+17 145
Craig 65 4+16 175
JHyde 65 4+16 135
Hollie 35 4+13 85
Ewell 65 4+12
Suzy 35 4 55
Phil 65 3+12 110
Nikki 35 3+4 65
Delta 35 3 65
Kip 20dbThrster 5+4 105
Crossover Symmetry Activation Protocol
WOD
1000m Row
30 Slam Balls 30/20
30 Abmat Situps
500m Row
20 Slam Balls
20 Abmat
250m Row
10 Slam Balls
10 Abmat
Cash Out 100 Flutterkicks (2ct-Ball Pressed
If you have to rest during 100 DO 10 Ball Presses.
Post WOD
Crossover Symmetry Recovery Protocol
Gritter Time
Andre 30 14:14
Scott 30 14:52
Bryan 30 16:08
Steve S. 30 16:09
Seth 30 16:35
Jacob 30 16:55
Josh 30 17:17
Marcos 30 18:24
George 30 18:31
Lane 30 19:23
Rod 30 19:31
Kelly OH 20 14:13
Celeste 20 16:27
Anne 20 17:26
Robin 20 17:33
Jessica 20 17:36
Eleanor 20 17:38
Jenny 20 18:19
Sandy 20 18:34
Carole 20 18:44
Stephen 20 19:09
Laura 20 20:25
Nikki 10 25:12
Hal 93
Giery 83
Steven 78
WOD “Ninja” War of the WODs 2013
8 rft
8 SDHP
4 Box over Burpees 24/20
8 Wall Balls
X-70/20…53/14#-10′
RX-53/20…35/14
Masters (40 ^)
53/14-10’…35/10-8′
CORE
25 Knees to Elbows
Gritter Time
Hal 8:19
Shawn 10:45
Nat 12:02
Clayton step 13:22
Jacob 13:49
Brantley 13:56
Van 8:41
Bre 9:23
Giery step 10:00
Scott 10:05
Jessica step 10:17
Christina 11:10
Anne 11:14
Kristy 11:20
Melody step 11:48
Robbie 12:49
Haley 14:48
Josh Y. 15:04
Alix 15:14
Emily step 15:45
Suzy step 16:30
Todd 7:19
Mike K. 8:29
Steven G. 8:40
Celeste 9:15
Robin 9:34
Carole 9:58
Bryan 10:35
JHyde 11:12
Kip 53/14/20 11:53
Craig 12:26
Ewell 12:30
Lane 12:39
Steve S. 53/24-20db 10:25
Jenny 35/14/step 10:45
Jon 26/14-8′ 12:22
Sounder 53/14 13:20
Stephen 44/20-8′ 16:00
Melissa 35/10/step 17:30
Skill 7 Evos of The Bear Complex 95/65
Power Clean, Front Squat, Push Press, Back Squat, Push Press
WOD “The Equalizer”
1 Mile Run
20 Ground to Overhead 95/65
15 GTO 115/80
10 GTO 135/95
5 GTO 155/110
CORE
25 Dough Rollers
Gritter Mile WOD
Hal RX 6:34 13:34
Van RX 6:50 14:15
Todd RX 6:37 14:18
Shawn RX 7:01 15:51
Clayton RX 9:01 16:48
Butler RX 9:14 17:06
Kat RX 8:54 18:37
Jacob RX 9:50 18:40
Steven G. RX 6:27 18:43
Carole RX 9:46 18:43
Andre RX 7:55 18:48
Seth RX 7:38 19:15
Marcos RX 7:57 19:37
Brie RX 7:49 19:41
Kelly OH RX 8:39 20:17
Burton RX 10:53 21:42
Craig RX 8:49 23:07
Robbie RX 9:11 25:09
Alix RX 13:50 31:58
Carew RX 10:00 35:42
Erin 7:00 16:06
Bryan 65-110 8:01 16:32
Kip 65-110 8:04 17:57
Celeste 15@95 8:28 19:55
Couch 9:25 20:45
Christina 30@80 8:26 22:22
Haley 80 8:49 23:49
Melody 65 8:54 23:57
Steve 135 7:48 24:40
Eleanor 80 8:34 24:40
JHyde 95 8:36 24:43
Miranda L. 15@95 8:59 26:58
Anne 15@95 9:39 30:21
Sandy Run/DL/PU 17:13
Carrie Run/DL/PU 17:13
Skill Clean Technique
Perform with 45/35/PVC:
Clean Pulls (5 Evos) with 2 sec pause on tip toes from: Hang, below knee, and Start Position
Power Cleans (5 Evos) from 3 Positions
Squat Cleans (5 evos) from 3 Positions
WOD
Garage Games Master WOD 2
5-4-3-2-1 Squat Cleans 185/125…155/105…135/85
10-8-6-4-2 Hand Stand Pushups
10-8-6-4-2 Pistols (Each Leg)
Reduce reps by:
1 Squat Clean
2 HSPU
2 Pistols
Final round will be
1 Squat Clean
2 HSPU
2 Pistols (each Leg)
The scale for this WOD will be:
2x Pushups (hr)
2x Airsquats
X-GRIT…AS SOON AS YOU CALL TIME…SQUAT CLEAN EMOM LADDER BEGINS
Do 1 Squat Clean at next starting minute and perform 2 at the next min, and so on until you fail to complete the required Squat Cleans.
CORE
100 Bicycles (2ct)
Gritter Time X-Grit
Todd 185/RX 7:33 5+3
Van 185/RX 9:24
Mike K. 185/RX 10:15 5
Shawn 155/RX 10:08 5+4
Steven 155/RX 10:33
Seth 155/RX 10:38
Kat 105/RX 12:02
Kelly OH 105/RX 12:20
Robin 105/pu/as 7:36 5+3
Burton 155/pu/as 8:17 4
Brie 105/hspu/as 9:04
Giery 155/pu/as 9:41
Carole 105/hspu/pp 10:57 3+3
Butler 135/pu/as 5:12 5
Kip 95/pu/as 6:09 7
Marcos 135/pu/as 6:30 3+3
Whitney 65/pu/as 8:08 3+2
Brantley 185/pu/as 8:59 3
Bryce 75/pu/as 9:10
Craig 135/pu/as 9:10
Robbie 135/pu/as 9:10
Hollie 75/pu/as 9:16 5
Christina 85/pu/as 9:47
Bryan 95/hspu/pp 10:50 6+4
Lane 115/pu/as 11:08 3
WOD “Rowing Annie”
500m Row
50 Double Unders/200 Singles
50 Abmat Situps
400m Row
40 DU/160 Singles
300m/30/120
200m/20/80
100m/10/40
Gritter Time
Steven RX 13:58
Van RX 14:04
Hal RX 15:03
Mike K. RX 15:06
Kelly OH RX 16:03
Marcos RX 16:10
David RX 16:31
Giery RX 16:34
Kat RX-GHD 17:34
Kristy RX 18:06
Scott RX 19:30
Sarah RX 19:49
Jacob RX 22:20
Celeste s 17:08
Buddy s 17:23
Bryan s 17:59
Carole s 19:06
Christina s 19:09
Lane s 19:46
Miranda s 19:54
Ewell s 20:08
Josh Y. s 20:09
Brantley s 20:51
Mandy s 20:52
Amber s 21:17
Robbie s 21:36
Emily s 21:50
Cameron s 22:12
Phil hop/step 22:50
Jeff s 24:02
Melissa s 24:48
Carrie s 25:11
Delta s(1st WOD) 26:47
Stephen s 28:25
Skill
1 min Burpees FRESH…try and beat yesterdays number!
WOD 21-15-9
Kettlebell Swings
Wall Balls
X-70/30 and 44/20
RX-53/20 and 35/14
Rest EXACTLY 2 min
then 1 min GOBLET SQUATS
CORE
30-20-10
Flutterkicks
Scissorkicks
Gritter Burpees WOD Goblet
Clayton 21 6:04 22
Jacob 23 8:32 25
Erin 19 3:51 33
Kelly OH 25 4:46 26
Kip 24 5:59 23
Carole 19 5:59 22
Hal 30 3:16 36
Van 31 3:58 30
Shawn 31 4:06 32
Scott 24 4:23 27
George 18 5:11 17
Steven G. 29 5:32 25
Jeff 19 5:48 24
Steve S. 27 5:50 24
Rod 19 9:09 19
Sixone 18 4:06 24
Bre 26 4:06 32
Robin 22 4:15 27
Brie 20 4:20 32
Celeste 22 4:20 32
Jenny 20 4:29 28
Laura 18 4:31 23
Bryce 19 4:51 25
Anne 22 4:52 30
Miranda L. 18 4:52 25
Steppy 16 5:07 21
Sandy 21 5:24 26
Eleanor 22 5:35 27
Alexa 21 5:44 28
Haley 18 5:45 24
Emory 18 4:35 23 26/14
Melissa 19 5:21 30 26/14
Skill Split Press
3×10 45/35 and go up.
The Split Press is a Strict Press in the Split Jerk Catch position.
Strength Backsquats with 3 sec Pause at Bottom then explode up.
5×3 135/95 and Up
WOD 10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar over Burpees
225/155…185/135…155/115…135/85
CALL TIME…Then REST EXACTLY 2 mins and then:
MAX REP Burpees in 1 min.
Gritter Weight WOD Burpees
Hal 225 5:38 27
Mike K. 225 6:16 19
Todd 225 6:21 25
Charlie 225 6:32 26
Andre 225 8:25 19
Jacob 225 9:07 19
Steven G. 225 9:09 23
Erin 155 9:21 15
Shawn 225 9:35 29
Robin 155 9:47 19
Brantley 225 11:13 17
Nat 225 11:19/du 21
Anne 155 11:26 19
Clayton 225 11:39 19
George 245 15:00 16
Scott 185 8:26 20
Giery 185 9:01 18
Robbie 185 9:04 20
Jenny 135 9:16 18
Seth 205 9:48 17
Buddy 185 11:27 14
Jeff 185 11:28 15
Marcos 185 11:33 20
Lane 185 11:34 16
Jessica 135/105 13:08 15
Mandy 110 7:40 24
Kristy 110 7:51 17
Christina 115 8:17 18
Laura 115 8:35 18
Sarah 115 9:31 27
Bryan 155 9:43 19
Eleanor 115 9:52 17
Phil 165 12:09 13
Melody 115 12:13 13
David 135 6:52 18
Ewell 135 8:51 14
Kip 135 8:53 21
JHyde 135 9:46 15
Stephanie 85 10:43 ~
Rod 135 12:08 18
Suzy 85 14:10 16
Shema 85 14:30 21
Todd Jr. 50 7:07 25
Happy Birthday Eleanor
WOD “Eleanor”
135/85 115/75 95/65
10 min Amrap
3 Power Cleans
3 Push Press
6 Bar Pushups
20 Flutterkicks (over bar)
12 reps per round, Flutterkicks don’t count in score.
at 12min mark begin:
“Gone in 60 Seconds”
60 seconds of Plank hold each of:
Front, Side, Back, Side
Can YOU stay in it or are you GONE!!!
Gritter Weight Rounds
Cole 135 12+1
Van 135 11+12
Erin 85 11+6
Kelly OH 85 10+4
Kat 85 10+1
Jacob 135 10
Brantley 135 9+5
Clayton 135 9+3
Jeff 135 7+2
George 135 6+3
Hal 115 14
Steven 115 12+12
Andre 115 10+6
Anne 75 10+3
Robbie 115 10
Giery 115 10
Brie 75 9+12
Carole 75 9+8
Seth 115 9+5
Scott 115 9
Steve 115 9
Marcos 115 9
Robin 75 8+11
Buddy 115 8+4
Miranda L. 75 8+3
Bre 75 7+3
Laura 75 7+3
Lane 115 6+9
Jason 115 6+3
Taylor 65 10+12
Christina 65 9+6
Eleanor 65 9+4
Jenny 65 9+3
Bryan 95 9+1
Craig 95 9
Bryce 65 8+12
Hollie 65 8+12
Sarah 65 8+12
Melody 65 8+11
Katie 65 8+8
Jessica 65 8+7
Mandy 65 8+3
Carew 95 7+8
K-Rev 55 7+12
John 45 8
WOD
20-15-10-5
Deadlifts
Jumping Lunges (2ct)
400m Run
Bench
Guys Girls
X-GRIT 255/155 155/85
I. 225/135 135/65
II. 185/115 125/55
III. 165/95 105/45
Gritter Time
Mike K. 16:25
Charlie S. 17:07
Brantley 18:19
Cole 19:53
Todd 20:49
Carole 21:45
Jacob 24:35
Hal 14:14
Charlie Y. 16:31
Van 17:05
Robin 20:36
Stephen W. 20’s +400
Alix 25:20
Anne 25:21
Steven 15:17
Celeste 18:11
Miranda 18:13
Kristy 20:26/row
Eleanor 20:27
Scott 20:36
Taylor 20:56/row
Mandy 21:59
Laura 22:30
Seth 22:45
Craig 185/95 22:52
Buddy 24:06
Jeff 25:25
Alexa 19:18
Bryan 19:56
Phil 20:58/row/step
Melissa 21:54
Josh Y. 23:16
Jenna L. 25:45
Jason 29:35
Kelly OH 115/65 15:50
Bre 115/pushups 15:13
Bryce 75/65/row 20:20
Royer 125/65 21:15
Sandy 125/45 21:22
Katie 115/55/row 25:07
J.Hyde 165/135 30:15
