The One and ONLY Island Box!
The One and ONLY Island Box!
WOD
100 KBS
5 Burpees EMOM
53/35
X-Grit 2POOD Challenge!
100 KBS Unbroken
70/53
If you drop, finish remaining reps in burpees!
Gritter KB# Time
Brantley X 70# 9:58 52kb/48burpees
Jacob 70# 13:00
Charlie 53# 4:00
Hal 53# 4:31
George 53# 5:41
Giery 53# 5:56
Steven 53# 6:53
Andre 53# 7:41
Clayton 53# 7:51
Buddy 53# 8:05
Bryan 53# 8:53
Jeff 53# 9:53
Don 53# 9:58
Joe F. 53# 13:55
Kelly OH 35# 4:33
Robin 35# 6:41
Eleonor 35# 6:42
Adam 35# 7:45
Alix 35# 7:54/Fran 65#/Gr. 11:22
Royer 35# 8:39
Carole 35# 8:50
Christina 35# 8:56
Phil 35# 11:33
Jason 35#r 11:46
Emory 35# 7:00
Sixone 35# 11:01
Caroline 26# 7:43
Bryce 26# 7:50
Sandy 26# 8:42
Melissa 26# 8:58
Catherine 26# 9:48
Ava 26# 5:36(half)
WOD Tabata Stations 5 rounds of
20sec work/10sec rest/rotate
Slamballs 30/20
Air Squats
Toes to Bar
Flutterkicks
There is no score for this WOD…GO HARD!
Many times in Life, you get out ONLY what you put IN!
Strength
7×2 Hang Squat Clean with Finish Jerk
Find your 2 Rep Max Hang Squat Clean and Jerk at the Finish.
Strength
1 RM Strict Press
WOD 12 min Amrap
10 DU/3x Singles
20 Abmat Singles (X-Grit GHD)
10 Pushups (Military Arms below 90 Degrees)
20 Mountain Climbers (1ct)
Rest 3 Mins
1 Min Max Double Unders
Gritter Strict #(PR) WOD DU
Mike K. 190# 6+10 X 110
Hal 145# 9+40 X 67
Shawn 125# 9 X 88
Carole 100#(5#) 5+20 X 27
Bryan 80#(10#) 8+16 X 19
Anne 75# (5#) 5+23 X 27
Clayton 190#(25#) 6+13 RX 40
Jacob 175# 6 RX 45
Marcos 165# 7+30 RX 63
David 165# 7+20 RX 46
Jeff 165# 4+8 RX 14
Van 135# 9+25 RX 61
Joe F. 135# 7 RX 81
Steven G. 125# 7+16 RX 91
Scott 115# 9+6 RX 40
Seth 105# 5+33 RX 46
Kelly OH 85# 7+26 RX 83
K-Rev 70# 6+19 RX 36
Brantley 170# 5+20
Todd 155#
Jessica 135#BS 6+35 15
Bre 135#BS 7+6 53
Carew 135# 4+23 3
Clement 125# 7 37
Ewell 120# 5+27 12
Steve S. 115# 6+20 15
Robin 90#(5#) 6+30 3
Alix 85# 5+40 10
Ruben 85# 1 9
Kat 80#(10#) 7+7 74
Emory 75# 7+35 12
Mandy 75#(5#) 6+10 3
Celeste 70# 8+10 19
Christina 70# 7+15 10
Miranda L. 70# 6+25 9
Hannah 70# 6+10 8
Melody 70# 6 41
Jessica 65# 6+24 59
Cameron 65# 6+21 28
Alexa 65# 5+35 2
Eleanor 55# 7+34 13
John 55# 7+33
Ava 50# 6+18 16
Jan 15reps 5
WOD 1
15m to get 1 RM Backsquat (8-12 Lifts TOPS)
WOD 2
5 Rounds for Time (X-Grit 8rds)
400m Run
15 WallBalls 20/14
CORE
100 Flutterkicks (2ct MedBall Pressed)
WOD 1
15 mins to get HEAVY POWER CLEAN
WOD 2
1 min EMOM
11 Double Unders/33 Singles
1 Power Clean
***add 1 Power Clean***
WOD 3
5 rds for time
5 DL (add 50/30# to PC)
5 Pullups
Gritter WOD I WOD II WOD III
Todd 235# RX 3+2 285# 2:57
Mike K. 225# RX 4+1 275# 3:26
Charlie 205# RX 4+2 255# 2:43
Jacob 205# RX 4+1 255# 2:30
Van 205# RX 2+2 255# 2:05
Giery 200# RX 4+2 225# 3:40
Nat 185# RX 5+5 235# 2:41
Hal 175# RX 5+5 225# 1:58
Couch 165# RX 5+3 215# 4:20
Joe F. 165# RX 2+1 215# 2:15
Steven 155# RX 7+4 205# 2:51
Dave 145# RX 7 205# 4:26
Scott 145# RX 5+3 3:10
Steve S. 135# RX 7+3 185# 2:51
Ewell 115# RX 6+2 115# 4:42
Kelly OH 115# RX 5+2 145# 3:47
Anne 110# RX 3+1 140# 3:37
Laura 105# RX 3+2 125# 4:39
Sixone 105# RX 2+2 135# 5:39
Kathy 95# RX 5+3 4:44
K-Rev 85# RX 6+2 6:10
Royer 80# RX 6+6 5:05
Burton 195# 4+3 3:53
Cole 185# 5+5 235# 3:58
Buddy 165# 5+2 215# 5:07
Don 165# 5 215# 4:14
Lane 155# 3+3 4:30
Erin 115# 7+5 145# 2:56
Bryan 105# 9+5 155# 5:25
Miranda L. 95# 2 125# 4:20
Cameron 85# 6+6 115# 4:52
Christina 85# 4+3 115# 3:55
Haley 85# 6+2 4:46
Jason 85# 3
Bryce 80# 8+6 4:54
Mandy 80# 3+3 130# 4:31
Jenny 75# 8 105# 3:33
Katie 75# 7 105# 3:26
Alexa 70# 6+2 5:30
Donna 55# 8 105# 4:27
Jane 55# 6+6 5:48
Jen 55# 6 5:25
Melissa 55# 3+3 85# 5:10
Jan 15# 8 2:52
WOD 5 RFT
500m Row
15 Bench Press 135/95 or pick your POISON
5 Toes to Bar
OR
Make up a WOD from THIS WEEK!!!
Strength #1
5×5 Backsquats 75% BW and Up
Strength #2
5×5 Deadlifts 100% BW and Up
WOD
5-4-3-2-1 Deadlifts
10-8-6-4-2 Bar Pushups
4 Bar Over Burpees EVERY ROUND
X-150% BW
Rx-125% BW
***Want Some…GRIT Some-GO BACK UP THE LADDER: 5-4-3-2-1-2-3-4-5***
WOD 10 AMRAP
5 Deadlifts (165/105 Games Prep) Rx 135/95, 115/85, 95/65
5 Hang Cleans
5 Push Jerks
5 Lunge Steps (Rt leg out then Back=1 rep)
***5 Burpee Penalty if you drop the bar IN the Complex***
rest then NOT for Time
“Mini Annie”
25-20-15-10-5
Double Unders
Abmats (GHD for Games Prep)
5 HSPU (45/abmat for Games Prep)
Happy Birthday to Joe Loehle!
WOD
1000m Row Buy In
then
5 rounds of
5 Pushups (toes on plate) 45/35/25
20 Plank Toe Taps (1ct)
15 Floor Press
20 Side Taps
then
500m Cash Out
WOD 5 min EMOM
5 rounds of
800m Run (:00-4:00)
5 Squat Cleans (4:00-5:00) (65% of 1 rm)
You have the first 4 mins to complete your 800m Run, rest until 4:00 then 5 Squat Cleans in the 4-5 min. At 5:00 start your next 800m.
If you fail to do your 800m in Sub 4 mins do a 600m.
