The One and ONLY Island Box!
The One and ONLY Island Box!
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
WOD 21-15-9
Deadlifts
Guys 315/275/255/225
Girls 205/185/165/145
Box Jumps
Guys 30/30/30/24
Girls 24/24/20/20
Age Groups are 40-44/45-49/50-54/55-59
It is truly inspiring to see how fit these athletes are and ALL age Groups. There IS a future for ALL of us in CrossFit.
Pick an AGE GROUP to compete against and see how you stack up against them!
or
Pick a WOD from this week you missed!
WOD 20-16-12-8-4
Sumo Deadlift High Pulls 95/65
Over Box Jumps 24/20
Push Press
X-Grit WOD 2
5-4-3-2-1
Squat Clean Thrusters 155/95
HSPU
25 Double Unders
CORE
100 Scissor Kicks (2 Ct Over the Bar)
WOD 4 x 200m Sprints
run 200m rest EXACTLY 1 min from finish time
score is total time.
Scale for those with Knee/Ankle issues is 1 min Row intervals.
Strength
10×1 Squat Cleans (or Power Clean)
Pick a weight and go up
Core/Ruck
100 Flutterkicks 4ct
70/53 Farmers carry for 1 Lap sidewalk to sidewalk each time you BREAK FLUTTERKICKS!!
WOD
Buy in 1000m Row
then
20-15-10-5 of
Airsquats (Perfect Form)
Pushups (Toes on Plate and HR)
Overhead Walking Lunges 45/35/25
Post WOD Strength
5×3 Strict Press
pick a weight 115/95/75/65 and go up by 10#/5#
Results
Gritter Row WOD
Clayton 45 3:27.9 12:17
Hal 45 3:28.8 8:57
Scott R 45 3:45.8 11:46
Mike T 45 3:34.5 10:15
Jeff 45 3:50.6 14:02
Marcos 45 4:03.0 12:55
Todd 45V 3:50.3 10:43
Buddy 45 3:59.6 16:29
Chuck 45 4:35.1 13:08
George 45 3:40.3 12:03
Brantley 45 4:03.5 13:10
Jacob 45 3:29.9 16:10
Van 45V 3:41.0 11:23
Bryan 45 3:49.1 11:41
Rusty 35 4:25.7 19:02
Kat 35 4:04.0 11:42
Anne 35 4:15.3 13:10
Kristy 35 4:14.1 12:15
Shelby 35 4:57.5 14:37
Rachel 35 4:27.7 11:50
Hannah 35 4:29.6 14:18
Emory 25 4:57.2 16:28
Bryce 25 4:37.0 11:56
K-Rev 25 4:33.8 12:42
John 15 4:52.6 11:48
Jessica 4:38.6 12:10
WOD 5 RFT
5 Goblet Squats 70/53/44/35
5 KB Swings
5 Sumo Deadlifts
5 Pull-upToes to Bar
(Do a Pullup then Toes to Bar for 1 rep)
If you are Banded do ALL pullups first then move to toes to bar.
Strength
1 Rep Max Front Squats
So we have been getting after the Front Squats for 3 weeks now…TIME TO MAX IT OUT!!!
Results
Gritter Time 1 RM
Hal RX 7:30 225
Seth RX 10:10 200
Jef H RX 5:59 255
Charlie RX 9:03 235
Todd RX 5:52 325
Ish RX 10:05 295
Mike K RX 6:15 300
Cole RX 4:23 235
Charlie RX 4:35 265
Shawn RX 6:08 235
Nat RX 7:42 205
Kristy RX 7:59 105
Van RX 5:10 255
Joe F RX 6:26 185
Scott 53RX 7:40 175
Katie 35RX 10:50 110
Kathy 35RX 11:40 120
Carole 35RX 10:00 135
K-Rev 35RX 11:24
Ann 35RX 8:22 160
Sarah 35RX 8:07 170
Rachel 35RX 8:31 170
Taylor 35RX 10:28 135
Giery 53RX 6:51 225
Kelly OH 44RX 8:05 165
Ewell 53RX 8:50
Bryan 53RX 9:41 180
Craig 53RX 8:24 220
Stephen 53RX 11:15
Nicole 44 11:03 145
Miranda 44 10:40
Rusty 35 11:10 135
David 70 9:21
Jeff 70 9:39 255
Erin 44 10:45 155
Jacob 7:53
Bre 7:42 135
Laura 7:10 110
Shelby 8:33 145
Hannah 35 8:03
Tim 44 5:46
Amber 35 5:31 125
Don 44 8:07 195
Robbie 44 7:56 175
Daniell 44 7:00
Chuck 53 8:18
Jessica 35 10:09 110
