The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1 Rep Max Thruster
Bar starts from the ground, It can be Power Cleaned or Squat Cleaned.
Hip Crease below Knee and then 1 Fluid motion to the top.
NO Rebending of the knees or moving of the feet.
Make-up Day
Make up a WOD you missed from THIS WEEK ONLY!!!
Results
Gritter 1RM
Nicole 105
Scott 135
Seth 175
Rusty 155
Butler 175
Burton 190
Cole 205
Laurie 100
Ish 175
Charlie 205
Robin 125
Mike K 230
Robbie 140
Anne 100
Todd 245
Alix 105
Shawn 175
Buddy 195
Shelby 100
Kelly OH 125
Bryan 140
Steven G 140
Kat 120
WOD 15 min AMRAP
1 KB Sing (American)
1 KB Goblet Squat
1 KB Sumo Deadlift
10 Double Unders/30 Singles
Pick Your Poison…70/53/44/35…Must be able to go AMERICAN with the weight!!!
**Add 1 KB rep each round**
Double Unders don’t count in score Ex: 8 + 15 is finished rd 8 and then 9 KB Swings and 6 Goblet Squats.
Results
Gritter Rounds
Hal 70 10+33
Van 70 10+11
Scott 70s 8+5
Jacob 70 9
Seth 70 8+1
Burton 70s 8+11
Butler 70 8+12
Marcos 70 8
Mike K 12 12+2
Shawn 70 10
Ish 70 8+18
Rusty 53 8
Craig 53 10+2
Steven G 53 10+2
Bryan 53s 10+1
Chuck 53s 8+11
Steve 53s 10+10
Joe F 53 8
Alix 44s 9+29
Hannah 44s 9+10
Robbie 44s 8+20
Amber 44 10+11
Nicole 44s 9+19
Kat 44 11+9
Jessica K 44 9+15
Carole 44s 9+18
Bryce 44s 9+4
Todd P 44s 9+22
Anne 44 9
Richard 44 8+19
Katie 35s 11
Haley 35s 9+14
Royer 35s 10+10
Alexa 35s 9+10
Sarah 35 10+3
Katie W 35 9
Eleanor 35 10
Laurie K 35s 10+1
Kristy 35 11+13
Erin 35s 11+12
Shelby 35 9+23
Short but Sweet today. We ALL NEED THIS!!!
800m Run for the Board
rest 5-10min
2000m Row for the Board
Bears ONLY eat the ones they can CATCH!
Results
Gritter Run Row
Nat 2:57 7:21.4
Jake 2:58 7:24.4
Seth 2:58 8:04.5
Kat 3:08 9:39.5
Haley 3:22 9:38.5
Jacob 4:18 7:44.0
Nicole 8:35.5
Hannah 4:19 9:33.7
Emmy 3:35 8:51.8
Lane 3:30 8:37.4
Butler 3:21 8:23.8
Burton 4:13
Carole 4:13 8:56.2
Marcos 3:25 8:06.0
Buddy 4:41 8:37.5
Anne 4:00 9:06.3
Jessica 3:30 9:23.8
Charlie 2:39 7:42.8
Ish 2:58 9:31.8
Sarah 3:20 10:01.9
Chase 3:10 9:56.6
Celeste 3:49 8:48.8
Hal 2:35 7:20.4
Craig 3:11 8:05.1
Steven 2:39 7:38.8
Van 2:38 7:36.8
Bryan 3:13 7:46.5
Cameron 4:47 8:56.9
Elanor 4:04 9:33.3
Micheal D 3:57 8:41.8
Christina 4:42 10:06
Robby 4:48 8:55.7
Strength
3 Rep Max Strict Press
WOD
10 Min Amrap Ladder
1 Push Press
15 Abmat Situps
Add 1 Rep to Push Press each round.
Score is completed Push Presses/Round
Results
Gritter 3RM Rds
Clayton 165 8
Jacob 155 8
Rusty 125 6
Seth 105 10
Scott 100 9
Nicole 75 9
Hannah 65 10
Haley 65 9
Kathy 65 10
Carole 95 8+1
Katie 65 9
Lane 110 8
Marcos 145 7
Jeff B 135 7
David 155 7+6
K-Rev 65 10+6
Bryce 70 9+8
Jen A 50 8+4
Mike K 180 8
Todd 155 10
Robin 80 10
Jessica K 65 9
Anne 70 10
Hollie 55 8
Emmy 60 9
Katie W 60 10+5
Charlie 140 10
Nat 105 10+8
Shawn 125 11
Chuck 135 8
Cole 135 9
Shelby 75 8+3
Kristy 65 11
Phil 85 5+1
Buddy 155 7+3
Van 125 10+9
Steve S 105 9
Tripp 130 8+2
Bryan 70 11+4
Craig 105 8+4
Robbie 125 8+95
Steven 110 8+8
Jessica S 75 8
Miranda L 65 9+7
Cameron 60 9+5
Christina 50 9+1
Courtney 50 9+3
Pre-WOD Skill
10-8-6-4-2
Overhead Squats 45/35 add 10/5 each round
WOD
5-4-3-2-1
Curtis P’s 115/75 (X155/105)
10 Bar Pushups
15 Over Bar Hops
200m Run
CORE
100 Medball Sidetaps
Playtime
Prowler Pushes
Results
Gritter Time
Mike K X 14:43
Hal RX 11:20
Kelly O RX 12:28
Clayton RX 13:32
Seth RX 12:58
Craig RX 14:20
Carole RX 16:48
Shawn RX 9:51
Jake RX 10:46
Jeff RX 21:18
Charlie RX 9:37
Sarah RX 15:41
Robin RX 15:59
Anne RX 16:43
Nat RX 11:51
Kristy RX 14:28
Joe F RX 11:58
Jacob RX 16:53
Van RX 10:05
Tripp RX 19:43
Amber RX 12:02
Steven 95 12:21
Shelby 65 15:04
Emmy 65 15:30
Miranda 65 15:42
Euell 95 16:25
Joe L 85 15:29
Celeste 55 13:06
Jessica S 65 19:05
Andre 95 12:36
Hannah 65 17:24
Bryan 75 12:30
Cameron 55 16:13
Don 95 12:53
Nancy 45 15:04
Robbie 85 18:28
Scott R 85 13:11
Rusty 95 21:16
Nicole 65 17:16
Kathy 65 14:28
Katie 65 14:05
Jessica K 65 14:20
Royer 65 14:30
Sandy 55 14:34
Bryce 65 16:10
Alexa 65 17:25
Josh Y 75 19:24
K-Rev 65 19:54
K-Ru 75 23:22
Happy Birthday Rachel Shellnutt
WOD “Shel-Nutts”
Buy In 30 Wall Balls 20/14
3 rounds of
400m Run
20 KB Swings (American) 53/35
20 KB Side Lifts 53/35 (Each Side)
20 Flutterkicks (4ct KB Pressed)
20 KB Hip Circles (Both Directions)
Cash Out 30 Wall Balls
Results
Gritter Time
Brantley RX 23:55
Jessica RX 22:16
Hannah RX 24:22
Jacob RX 26:47
Scott RX 23:06
Erin RX 19:34
Greg RX 19:15
Katie RX 22:34
Sarah RX 21:00
Burton RX 29:40
Butler RX 26:51
Lane RX 27:18
Jake K RX 16:07
Shawn RX 18:39
Jake RX SRCF 19:32
Julie RX SRCF 23:32
Rachel RX 21:35
Jess H RX 22:17
Robin RX 25:25
Kristy RX 22:59
Kelly OH RX 18:02
Van RX 18:49
Giery RX 22:59
Hal RX 17:06
Couch RX 24:02
Celeste 35 19:10
Steven 44 21:15
Chuck 22:48
John 26 18:04
Rusty 44 30:00
Laura E 26 30:24
Debbie 26 29:28
Jane 26 21:24
Jere 26 29:25
Taylor 35 20:05
Hollie 26 30:20
Josh Y 35 26:17
Natalie 27:00
WOD 1
1-2-3-4-5-6-7-8…and ON!
Backsquats (FULL DEPTH)
Pick a weight. Do 1 rep, rest, do 2, rest do 3, rest…and on until failure.
These are smooth constant tempo squats and there cannot stop more than 1 SECOND.
Knees out and Strong.
Level I 225/155
Level II 185/125
Level III 135/95
Level IV 95/65
WOD 2 “Mini Annie”
10-20-30
Abmat Situps
Double Unders/3x Singles
Results
Gritter Rounds
Scott III 8
Rusty III 10
Jacob I 10
Clayton I 10
Hannah III 10
Kat II 7
Brantley II 9
John 9
Jane IV 11
Giery 8
Nat II 8
Burton III 10
Carole III 8
Mike K I 12
Todd I 15
Jessica K III 11
Rachel S II 13
Hollie IV 8
Sarah III 9
Celeste III 14
Robin II 8
Tripp III 16
Bryan II 9
Chuck II 12
Kelly OH II 10
Cameron 75 11
Nancy IV 9
Robbie II 10
Christina 26 8
Happy Birthday Richard Filson
WOD “300”
25 Pullups
50 Deadlifts 135/95
50 Box Jumps 24/20
50 Pushups
50 1 arm KB Clean and Press 35/26
25 Pullups
Results
Gritter Time
Clayton RX 29:35
Scott RX 23:40
Cole RX 20:38
Shawn RX 20:53
David RX 26:50
Giery RX 24:21
Marcos RX 26:41
Robin RX 31:36
Todd RX 15:45
Mike K RX 16:45
Craig RX 31:23
Jake RX 16:02
Hal RX 16:24
Cliff RX 22:51
Van RX 17:16
Joe RX 22:08
Kelly OH RX 24:33
Steven RX 31:21
Buddy RX 28:39
Steve S RX 29:19
Jacob RX 27:26
Haley 28:50
Nicole 25:46
Tim 30:45
Carole 32:05
Kathy 25:00
Jane 24:14
Katie 31:14
Jeff 29:50
Sandy 29:42
Lane 32:50
K-Rev 42:03
Celeste 24:00
Rachel 24:54
Julie 26:41
Kristy 26:20
Erin 27:00
Richard 31:03
Hannah 26:47
Mandy 23:32
Don 32:45
WOD “Don’t Drop the BAR”
Buy In 10 Bar Facing Burpees
1 Hang Clean-9 Push Press 95/65 (Feeling JACKED go 115/75)
2 HC-8 PP
3 HC-7 PP
4 HC-6 PP
5 and 5
6 and 4
7 and 3
8 and 2
9 and 1
Cash Out 10 Bar Facing Burpees
If you drop/set the bar on the ground run 200m. Draw on the floor, Wipe with FOOT, DONT MISS-COUNT!!!
Skill
4 rounds 3 min EMOM
1 min MAX Double Unders
200m Sprint, then rest.
next round starts at 3 min then 6, then 9. Record total DU’s!
Results
Gritter WOD (UB/RX) Skill
Todd X 6:25 369
Cole X 8:36
Jacob X 19:28
Kat RX 6:28 210
Jake RX 8:33 222
Jessica RX 11:58 82
Robin RX 9:37 30
Erin RX 8:27 35
Giery RX 6:34 271
Clayton RX 8:12 117
Nat RX 7:32 288
Van RX 7:35 340
Haley RX 11:50 45
Burton RX 14:53 17
Butler RX 13:51 181
Lane RX 18:22 41
Marcos RX 16:36 79
Rachel RX 12:34 141
K-Rev RX 18:27 131
Shawn RX 7:57 244
Hal RX 9:02 308
Joe F RX 13:34 255
Amber RX 13:50 48
Buddy RX 13:51
Tripp RX 15:20 100
Steve S RX 16:34 36
Richard 75 7:06
Katie 55 12:03 907 (s)
Emery 45 11:33 32
Tim 65 11:40 148 (s)
Josh Y 65 15:08 27
Euell 75 8:42 105
Chuck 75 11:28 40
Scott 75 12:37 70
Robbie 75 18:02 9
Joe L 75 17:45
Hannah 55 11:57
Christina 35 15:16 11
Cameron 55 18:49
Cliff 85 8:05
Nancy 45 15:08
Miranda C 35 15:34 21
Jess S 55 15:33
Mandy 55 15:28
Phil 65 21:03
Steven G 75 9:09 255
Pre-WOD Skill
5×3 BackSquats and Deadlifts
Pick a Weight Level
Guys……….Girls
I-225/315…125/175
II-185/255…105/145
III-135/225…95/125
IV-95/185….75/105
WOD 20-15-10-5
Jumping Airsquats
Clapping Pushups
Medball Abmat Situps 30/20
Scaled
Airsquats
Pushups
Medball Abmat
