The One and ONLY Island Box!
The One and ONLY Island Box!
WOD
5 Rounds
5 1-Arm DB Snatch Right X-75/50 RX 50/35
3 Goblet Squats
5 1-Arm DB Snatch Left
3 Goblet Squats
20 Flutterkicks (2ct DB Pressed)
CASH OUT
800m Run
25 Burpees
Results
Gritter Time
Cameron H. X 12:28
Joe A. X 14:05
Charlie X 14:38
Todd X 14:49
Van X 15:46
Mike K. X 15:49
Shawn X 17:27
Jacob X 22:07
Jared RX 10:23
Rick RX 10:58
Steven RX 11:02
Joe F. RX 12:07
Scott RX 12:17
Steve S. RX 12:28
Amber RX 13:11
Seth RX 13:20
Lauren RX 14:53
Marcos RX 15:34
Alix RX 17:01
Rusty RX 17:47
Carole RX 18:17
Jeff RX 18:29
Lane RX 21:50
Buddy RX 22:23
Ewell 35# 12:38
Bryan 35# 12:58
Hannah 30# 14:39
Mandy 30# 15:18
Phil 30#/Row 16:58
Rachel 25# 12:25
Bryce 25# 13:20
K-Rev 25# 13:41
Robin 25# 13:42
Cameron 25# 17:06
Alexa 20# 12:41
Jane 15# 13:57
WOD “Annie”
50-40-30-20-10
Double Unders/X3
Abmat Situps
X-Grit 25-20-15-10-5 GHD
Rest EXACTLY 5 mins from TIME!
200m Sprint
Rest 1 min
400m Sprint
Rest 1 min
200m Sprint…TIME!!!
Try and keep up with your run time rest intervals!
Results
Gritter Annie Sprints
Nat X-Grit 5:51
Joe A. 5:42 15:11
Charlie 5:58 15:41
Van 6:01 15:37
Hal 6:25 16:00
Steven 6:51 16:24
Joe F. 6:54 16:49
Giery 7:05 17:40
Butler 8:33 19:25
Mike K. 8:37 18:31
Jessica 8:52 19:14
Ish 9:06 18:51
Rachel 9:07 18:56
Sarah 9:14 19:25
Brie 11:30 21:49
Jacob 11:38 22:07
Brian 11:41 21:58
Melody 12:25 23:40
Clayton 13:56 23:23
HBIC 14:04 24:57
Celeste S 7:54 18:15
Bryan S 8:02 17:53
Hannah S 8:17 18:54
Robin S 8:31 19:15
Sandy S 8:57 19:33
Miranda L. S 9:14 19:51
Alexa S 9:21 19:54
Cameron S 9:30 20:54
Steve S 9:48 19:39
Erin S 9:59 20:07
Alix S 10:10 20:55
Jane S 10:49 21:34
Katie S 10:50 20:50
Burton S 12:53 23:33
Rusty S 13:02 23:50
WOD 10-1
Hang Cleans 155/110–135/95–115/75– 95/65
Push Jerk
Bar Over Burpees
Results
Gritter Weight Time
Todd RX 155# 13:21
Mike K. RX 155# 16:42
Cole 135# 12:41
Charlie 135# 14:07
Jared 135# 15:38
Hal 135# 15:58
Shawn 135# 17:14
Rick 135# 18:29
Clayton 135# 18:52
Giery 135# 19:16
Kelly OH 95# 20:32
Kat 95# 22:01
Nat 135# 22:07
Jacob 135# 22:24
George 135# 23:19
Alix 95# 23:22
Brian 135# 23:39
Buddy 135# 24:50
Carole 95# 25:02
Brantley 135# 26:22
Robin 95# DNF
Sarah 75# 13:33
Tripp 115# 16:27
Rachel 75# 17:22
Jeff 115# 17:40
Ish 115# 17:54
Steven G. 115# 18:19
Kathy 75# 18:35
Seth 115# 20:01
Lane 115# 20:11
Miranda L. 75# 21:14
Scott 115# 21:16
Joe F. 115# DNF
Celeste 65# 13:51
Hannah 65# 14:12
Anne 65# 14:15
Royer 65# 15:56
Bryce 65# 16:47
Jessica K. 65# 17:03
Ewell 95# 17:13
Katie 65# 17:22
Bre 65# 17:47
K-Rev 65# 18:18
Haley 65# 19:30
Cameron 65# 19:50
Nicole 65# 20:49
Bryan 95# 21:44
Robbie 95# 26:57
Phil 75# 24:07
Ava 55# 24:14
Christina 45# 17:34
Jane 45# 16:20
Ellen 35#/30# 13:30
WOD 5 RFT
5 Deadlifts 100%/75% Bodyweight
10 Bar Pushups
15 Airsquats
20 DU/60 Singles
CORE
20 Down to Up Dog
50 Flutterkicks
50 Scissorkicks
Results
Gritter RX/S Time 100%BW/75%BW
Todd RX 4:26 200#
Mike K. RX 4:31 215#
Todd RX 4:37 195#
Van RX 4:48 170#
Charlie RX 4:52 175#
Joe A. RX 4:57 185#
Joe A. RX 5:11 185#
Steven RX 5:12 170#
Hal RX 5:13 200#
Joe F. RX 5:15 175#
Nat RX 5:48 200#
Shawn RX 6:21 175#
Kelly OH RX 7:01 150#
Jacob RX 7:20 225#
Giery RX 7:26 225#
Royer RX 7:44 115#
Butler RX 7:53 215#
Mike K. RX 7:58 215#
Sarah RX 8:37 115#
Marcos RX 9:07 205#
Kristy RX 9:36 130#
K-Rev RX 10:32 120#
Seth RX 10:54 185#
Tripp RX 11:01 190#
Anne RX 11:15 125#
Scott RX 11:22 165#
Jessica RX 12:19 155#
Brie RX 12:20 125#
Buddy RX 17:05 245#
Andre S 6:03 155#
Bryan S 6:03 150#
Steve S. S 6:30 170#
Celeste S 6:46 130#
Cole S 7:22 185#
Mandy S 8:13 105#
Hannah S 8:36 130#
Haley S 8:59 125#
Chuck S 9:10 225#
Alexa S 9:15 115#
Miranda L. S 9:18 150#
Lane S 9:26 185#
Hannah S 9:36 130#
Kathy S 10:13 145#
Katie S 10:30 115#
Rusty S 10:42 225#
Alix S 10:46 180#
Robin S 10:52 145#
Brantley S 10:55 250#
Jeff S 12:39 225#
Ewell RX 7:25 135#
George S 7:33 185#
Janelle S 7:42 135#
Cameron S 8:23 135#
Christy S 9:03 135#
Robbie S 9:05 165#
Miranda C. S 9:12 95#
Sandy S 9:16 115#
Sixone S 9:55 135#
Josh Y. S 9:59 150#
Nancy S 10:02 75#
Jane S 10:40 85#
Ava S 10:56 100#
Bryce S 11:04 135#
WOD “Jackie”
1000m Row
50 Thruster 45/35
30 Pullups
***DO NOT DROP THE BAR***
***If Banded, Pick a band and do HARD, Strict Pullups***
Rest about 10 mins then
POST WOD…FOR TIME!
800m Run
rest 2 Min
400m Run
rest 1 min
200m Run
Results
Gritter RX/Scaled WOD Run
Van RX 7:40 DNS
Charlie RX 7:43 8:11
Giery RX 8:49 DNF
Shawn RX 8:50 9:14
Chris RX 9:01 8:54
Rick RX 9:03 9:24
Jared RX 9:04 9:20
Brad RX 9:11 10:29
Steven RX 10:09 8:15
Kelly OH RX 10:12 9:52
HBIC RX 10:30 10:53
Scott RX 10:31 8:34
Marcos RX 10:49 9:06
Butler RX 10:58 10:37
Sarah RX 11:11 9:16
Steve S. RX 11:25 9:27
Couch RX 11:26 11:15
Seth RX 11:34 9:10
Katie RX 12:55 9:54
Tripp RX 13:43 DNF
Bryan RX 13:54 9:28
Tiffany G 10:49 8:54
Royer B/R 11:06 Row
Burton G/B 12:06 11:10
Haley Scaled 12:22 10:04
Rusty Scaled 12:21 11:27
Bryce G 12:49 11:13
Josh Scaled 12:58 10:35
Sixone Scaled 13:19 12:06
Melody HC/Pullups 16:16 Row
WOD
Buy In 500m Row
5 Rounds
30 Double Unders 90 Singles
20 Straight Leg Abmat Situps
10 Pushups (Hr)
10 Good Mornings 45/35
10 Strict Press
Cash Out 250m Row
X-Grit
10 GHD for Abs
10 Hip Ext for Good Mornings
Results
Gritter Time
Van X 13:22
Hal X 13:24
Todd X 14:26
Mike T. X 16:20
Mike K. X 19:23
Giery RX 16:01
Couch RX 16:39
Kelly OH RX 16:48
Steven RX 16:53
Joe F. RX 17:41
Marcos RX 18:26
Butler RX 18:42
Ish RX 19:41
Joe F. RX 19:55
Sarah RX 20:15
Rachel RX 20:20
K-Rev RX 22:55
HBIC RX 24:09
Clayton RX 25:35
Jacob RX 28:56
Celeste S 17:47
John 15#/S 17:58
Cole M. S 17:59
Scott S 18:05
Bryan S 18:42
Bryce S 19:09
Kathy S 19:09
Buddy S 20:09
Hannah S 20:15
Bre S 20:28
Alix S 21:33
Christina S 21:39
Lane Sub 22:07
Rusty S 22:10
Burton S 22:12
Ewell S 22:20
Sandy S 22:20
Phil S 22:38
Robbie S 22:40
Ellen S 22:47
Tiffany S 23:19
Sixone S 23:29
Cameron S 25:29
Melody S 25:33
Brantley S 26:10
WOD 5RFT
5 SDHP 70/53/44/35
10 KB Swings American
5 Goblet Squats
200m Run
CORE
50 Mountain Climbers (2ct)
100 Flutterkicks (2ct)
Results
Gritter Weight Time
Hal 70# 9:40
Shawn 70# 11:05
Jacob 70# 11:54
Seth 70# 12:26
Jeff 70# 13:31
Couch 70# 14:42
Charlie 53# 7:45
Steven G. 53# 8:53
Joe F. 53# 9:19
Scott 53# 9:41
Giery 53# 9:51
Steve S. 53# 10:22
Bryan 53# 10:27
Joe F. 53# 12:02(2ndWOD)
George 53# 12:20
Stephen 53# 14:45(4rds)
Andre 44# 9:10
Kelly OH 44# 10:41
Lisa 44# 10:56
Josh Y. 44# 12:22
Robbie 44# 12:35
Nicole 44# 12:37(row)
Hannah 44# 13:12
Carew 44# 16:53
Rachel 35# 9:54
Celeste 35# 10:19
Jessica K. 35# 10:22
Anne 35# 10:26
Tiffany 35# 10:26
Royer 35# 10:27(row)
Kathy 35# 10:40
Robin 35# 11:03
Katie 35# 11:08
Haley 35# 11:20
Sandy 35# 12:22
Cameron 35# 13:39
Emory 35#/26# 11:18
Christina 35#/26# 12:50
John 26# 9:56
Trina 26# 12:58
Ava 26# 13:30
Brantley DT135# 15:38
Skill 20 Push Jerk 95/65 Work on the “Jerk”..stay in the bottom for a second.
Strength WOD “DT”
5 Rounds for Time
12 Deadlifts 155/110
9 Hang Cleans
6 Push Jerks
Mecon WOD
5 rounds of
10 Deadlifts 135/95
25 Abmat Medball Situps 20/14
RUCKWOD
2 x 200m Farmers Carry 70/53/44
10 Hands on Head Duck Walks for EVER Drop
Results
“DT”
Gritter Time
Mike K. RX 8:10
Todd RX 8:50
Charlie RX 12:44
Van RX 15:37
Jacob RX 20:21
Jared 135# 10:46
Rick 135# 12:46
Giery 135# 13:19
Clayton 135# 13:44
Buddy 135# 14:53
Marcos 135# 15:55
Tripp 115# 11:06
Seth 115# 12:23
Rusty 115# 14:39
Joe 115# 15:04
George 115# 16:59
Lisa 115#/95# 17:04
Ewell 95# 10:00
Scott 95# 12:31
Steven 95# 12:38
Kelly OH 95# 14:40
Erin 85# 13:26
Steppy 85# 16:59
Kristy 75# 11:59
Bre 75# 14:56
Katie 65# 12:09
“Metcon”
Nat 6:36
Robin 6:44
Couch 7:03
Butler 7:42
Miranda 7:59
K-Rev 8:08
Jessica 8:10
Cameron 8:26
Royer 8:37
Bryce 8:41
Celeste 8:41
Bryan 8:43
Sixone 8:46
Hannah 8:48
Couch(2nd) 8:50
Burton 8:51
Melody 9:40
Rachel 9:46
Lane 10:00
Ava 10:36
Chuck 10:57
Ellen 12:15
Phil 12:43
Jessica 15:27
Stephen 17:05
Melissa (85#) 10:40
Jane (85#) 12:09
Nicole (75#) 9:59
Pre WOD Strength
5×5 of 1 and 1/4 Backsquats
Use 135/95/65 and go up 20/10# each set
WOD 12 Min AMRAP
8 Pullups
Walking Lunges to other Rig and Back
8 Toes to Bar
POST WOD COOL DOWN
800m or 1 mile run…YOUR CHOICE!!!
Results
Gritter RX/Scaled Rounds
Shawn RX 8+10
Cole RX 8+8
Van RX 8+8
Charlie RX 8+1
Hal RX 7+8
Scott RX 7+4
Nat RX 6+13
Jared RX 6+8
Todd RX 6+8
Rick RX 6+7
Giery RX 6
Joe F. RX 6
Mike K. RX 6
Steve RX 5+8
Steven RX 5+8
Butler RX 5+7
Marcos RX 5+7
Tripp RX 5+4
Kristy RX 5+2
George RX 5
Ish RX 5
Katie RX 5
Sarah RX 5
Chase RX 4+12
Couch RX 4+11
Jacob RX 4+10
Seth RX 4+2
Clayton RX 4+1
Brantley RX 3+8
Carew RX 3
John Scaled 6
Kathy Scaled 4+11
Rusty Scaled 4
Chuck Scaled 5
Haley Scaled 5+8
Jane G/R 5+8
Burton G 4+8
Jessica G 5+12
Eleanor G/R 4
Sandy G 4
Royer G 5
Jen G/R 4+8
Bryce B 4+8
K-Rev B 4+2
Alix G 4+12
Anne AM/FK 5+9
Rachel G 4+12
Andre B 5
Josh B 4+3
Ewell B 5
Buddy G 4+8
Stephen G 2+8
Hannah B 5+5
Amber B/R 5+1
Robbie G 4+8
Sixone G/R 4+8
Christina G 4+2
WOD Make up a WOD you missed from THIS WEEK ONLY!
or
WOD
500m Row
50 Overhead Squats 75/55
250m Row
25 Pullups
Results
Gritter RX/Scaled Time
WOD I-FRIDAY
Mike K. RX 7:06
Van RX 7:17
Todd RX 7:41
Hal RX 8:17
Nat RX 9:10
Clayton RX 11:54
Giery RX 12:31
Kat RX 12:54
George RX 13:03
Carole RX 16:11
Shelby RX 16:45
Brantley RX 17:01
Rusty BS 13:07
Scott 65# 11:57
Jacob 95#/BS 11:21
Alix 55#/G PU 16:57
Nicole 55#/band 14:41
Hannah 55#/band 17:19
Jane BS/G PU 13:21
Burton B PU 11:59
Jessica BS/G PU 11:29
K-Rev BS 15:43
Rachel G PU 11:17
Steven 65# 10:38
Bryan 45# 14:50
WOD II-“Jake”
Kelly 175# 16:10
Alexa 85# 15:40
Eleanor 65# 16:51
WOD III-“Cindy Runs”
Butler RX 22:30
Hollie RX 26:34
Carew RX 38:15
WOD IV-“BS/Grace”
RX/Scaled BS/CJ Time Run Time
Buddy RX 8:39 7:40
Bryce RX 8:40
Mandy RX 9:19 6:37
Lane RX 9:27 6:37
Katie RX 13:38 6:33
Haley 65#/55# 9:41 6:20
WOD V- “5-10-15-20”
RX/Scaled Time
Greg RX 11:12
Hal RX 12:04
Sarah RX 12:36
Van RX 13:05
Kat RX 13:25
Craig PU 16:39
