The One and ONLY Island Box!
The One and ONLY Island Box!
Skill
Do the Squat Series if you MISSED Monday
This KB work is going to be difficult. Go lighter than you would think.
If the Push Press causes too much wrist or shoulder go with DB.
WOD
10 Rounds 20min Cap
5 KB Push Press (Each Side) Guys 53/44 Girls 35/26
10 Abmat Situps
20 KB Side Taps
30 Seconds of Plank Hold (Any Style)
KB makes it HARD!!!
We are starting a 3 week Squat Series. This series is the Front Squat.
Squat Seires
4×5 @ 60% 1RM
SPEED
12 min AMRAP
20 DU/60 Singles
15 Airsquats
10 Pushups (HR)
5 Toes To Bar
STRENGTH
15 min EMOM
10 DU’s
1 Squat Clean
Pick a HEAVY weight and adjust each round .
You only get 1 successful lift per round
Score is TOTAL weight
Results Speed
Gritter Rounds
Hal RX 9+35
Tim RX 8
Elizabeth RX 5+12
Kara RX 6+3
Craig RX 5+39
Royer RX 6+35
K-Rev RX 4
Sarah RX 6+35
Tommy RX 5+31
Kristy RX 6+36
Nicole 6+83
Haley 8+65
Elise 5+85
Jane 6+60
Carole 6+16
Katie 6+85
White 6
Jeff 5
Marcos 7
Scott 8+35
Sandy 6+53
Carew 4
Bryce 6+17
Jessica 6+86
Rachel 7
Kathy M 7+13
Euell 4+35
Chuck 7
Nikkole 7
Joe F 8+40
Buddy 5+81
Steven G 6+87
Jacob 6
Bryan 7+87
Kelly OH 7+46
Hannah 6+50
Krista 5+87
Steve S 7+80
Amber 6+68
Dan 5
Jessica 4
Jason R 6+66
Cameron 6
Results Strength
Gritter Weight
Clayton 2775
Seth 1825
Jake 2625
Shawn 2455
Bryan 3075
Josh 4385
Amy 1875
Gus 3755
Mike K 3485
Anne 1425
Robin 1735
Todd 3835
Cole 2910
Charlie 2615
Shelby 1295
Miranda C 985
Tripp 2335
Nicole 1430
This is a WOD that will test your GRIP, HEART, and HONOR.
WOD I
100 Kettlebell Swings 53/35 (Completely Vertical-Bottoms Up)
5 Burpees on the minute every minute
POST WOD Strength
Deadlifts 5×3 (5 sets of 3 RM)
Bodyweight to start and GO UP!!!
WOD “STEP UP”
50-40-30-20-10
Double Unders/ 3x Singles
Step Ups 24/20
Mountain Climbers (2ct)
Flutterkicks (2ct BIG)
Strength
Goblet Squat Ladder
5 Reps going up from 26# to 3POOD!
Results
Gritter Time KB
Seth 23:08 3Pood
Clayton 26:49 3Pood
Kat 22:29 70
Jake 12:51 140
Todd 16:40 140
Ewell 21:40 70
Giery 17:31
Richard 28:51
Van 15:01 3Pood
Kristy 18:45 70
Mike K 14:57 3Pood
Ava 22:22 35
Hooper 22:38
Jacob 28:24 3Pood
Kelly OH 15:43 70
Haley 18:32 70
Jane 19:17 53
Sean 20:36 70
Scott 19:34 70
Royer 20:14 70
Sandy 24:53 70
Marcos 20:04
Lane 25:46 70
Carole 25:17 70
Jeff 25:32
Carew 35:12
Robin 21:26 70
Mary 19:35 53
Amy 24:47 70
Shelby 22:00 70
Rachel 19:36 70
Andre 20:30 3Pood
Jessica K 21:41 70
Celeste 20:43 70
Alexa 20:33 53
Sean 17:42
Nancy 27:13 20
Erin 17:14 88
Joe L 26:21 70
Rachel 23:11 44
Miranda 24:48 53
Krista 26:26 44
Don 26:04 70
Mandy 22:31
Cameron 20:38 44
Jason R 21:12 70
Happy Birthday Chase Filson
WOD HEAVY
10-8-6-4-2
Power Cleans @ 75% 1 RM
6 Bar Over Burpees
200m Run
FAST
5 Rounds of
6 Power Cleans 135/85 115/75 95/65
6 Bar Over Burpees
400m Run
Results Heavy
Gritter Time
Jacob 185 18:30
Drew 185 13:48
Seth 155 12:59
Clayton 185 14:39
Brantley 135 15:42
Fred M 75 18:15
Jeff 170 17:20
Kat 125 16:33
Lane 135 16:48
Carole 95 16:09
Bryce 85 11:39
K-Rev 80 13:19
Bre 80 12:41
Charlie 170 11:42
Robin 95 12:55
Giery 175 14:43
John 85 16:58
Amy 85 14:52
Chuck 155 16:57
Mike K 185 10:39
Giery 165 12:39
Anne 95 13:25
Richard 135 16:35
Todd 205 11:11
Van 165 9:50
Nat 155 10:27
Hal 165 10:44
Taylor 95 13:55
Cliff 145 13:52
Ava 65 15:54
Kelly OH 100 11:01
Tripp 135 12:24
Krista 60 13:00
Jess 65 15:41
Shawn 165 11:37
Bethany 55 13:13
Mandy 75 13:38
Buddy 155 15:39
Dan 115 17:54
Rachel 65 12:09
Results Fast
Gritter Time
Haley 65 17:55
Hannah 85 20:30
Jane 55 21:22
Scott 115 16:16
Dan 135 13:59
Jessica 65 19:28
Emmy 55 19:17
Celeste 35 15:12
Chase 125 26:19
George 135 18:00
Kelly O’Rourke Hill’s Birthday WOD
20 min AMRAP
WOD I
3 Rounds
200 Run
10 Pullups
10 Wall Balls 20/14
WOD II
3 Rounds
5 Deadlifts 135/85 115/75 95/65
10 Push Press
15 Floor Wipers (1ct)
WOD III
Remainder of 20 min complete the LADDER:
1 Over Head Squat (same weight as WOD II)
10 Mountain Climbers(2ct on the Ground)
Add 1 OHS rep each round
Score is “Time” for WOD I and II combined and then TOTAL OHS!
Results WOD 2 OHS/FS
Mike K RX 10:20 21
Hoop RX 20:00
Van RX 12:44 11
Shawn RX 13:52 1
Kat RX 16:30 9
Kelly OH RX 13:15 17
Couch RX 15:01 7
Seth 115 15:02 10
Jake 95 10:53 15
Brantley 95 13:25 15
Carole 75 17:32 7
Craig 115 16:15 2
Sarah 75 13:35 15
Charlie 115 9:56 24
Robin 65 13:16 10
Hal 117 10:36 24
Caroline 55 11:17
Jessica 65 16:15 10
Jeff 135 18:02 1
Marcos 16:10 3
Scott 95 16:30 6
Ish 115 14:57 13
Sandy 65 19:55
Bryce 65 14:16 15
Alexa 55 20:00
Emory 55 16:40 6
K-Rev 65 18:30
Anne 75 14:35
Joanna 65 18:43 6
Amber 75 14:20 15
Jason R 75 14:15 10
Mandy 65 17:56 3
Buddy 115 18:10 1
Sean 95 19:08 1
Don 95 20:00
Shelby 65 18:25 3
Giery 135 17:22
Kristy 75 15:52 1
Hannah 65 16:24 6
Miranda L 75 19:00 1
Joe L 95 19:37
Chuck 115 19:04 1
Bryan 95 19:35
George 135 19:03
Taylor 65 18:29
Krista 55 17:35
Rachel 55 19:40
Miranda 65 18:17 1
Jacob 135 18:47
Nancy 55 15:59
Erin 85 12:17 5
Tripp 135 25:16
Tess 55 22:00
WOD Options
Monday–Walking Lunge WOD
Tuesday– Shawn’s B-DAY
Wednesday-Cleans or “SHIP”
Thursday– DU/GHD/KB
Friday-IF YOU HAVE DONE ALL 4 already do…
DIANE
21-15-9
Deadlifts 225/135
HSPU
“FIGHT the WANT to STOP with the WILL to WIN”
GO NON-STOP
WOD
5 Rounds for time
25 Double Unders/ 75 Singles
25 Abmat Situps/ (X-Grit 10 GHD)
25 Bicycles (1 ct)
10 KB Side Lifts (each side)
200m Run
WOD Option I
10-1
Power Cleans
Bar Pushups
Mountain Climbers (2ct)
WOD Option II
“Ship”
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Fair winds and following seas on your journey, warrior!
9 Rounds
7 Squat Cleans 185/125
8 Burpee Box Jumps 36″/30″
WOD “Haugen’s Birthday”
BUY IN-38 Cal Row
3 Rounds of
10 Burpee Pullups
Bear Crawl to Other Pull Up Rack
10 Toes To Bar
Bear Crawl Back
Cash Out 1 Mile Run
Post WOD
Max Unbroken Overhead Squats
2-3 Attempts 95/65
Results
Gritter Time
Seth 21:24
Jacob 28:53
Hannah 29:06
Mike E 28:48
Luara E 30:14
Debbie 30:49
Megan 31:27
Brett 23:13
Shelby 28:00
Jane 25:35
Craig 23:38
Scott 18:59
Katie 23:02
Burton 25:34
Lane 21:17
Couch 21:39
Bryce 25:12
Kelly R 27:35
Sarah 20:05
Todd 19:32
Anne 25:05
Robin 28:32
Emory 27:20
Charlie 18:15
Mike K 20:15
Cole 16:51
Giery 21:17
George 22:47
Euell 21:40
Celeste 18:58
Brantley 28:00
Jimmie 29:30
Lil John 30:20
J. Pope 22:50
Tripp 33:00
Richard 33:00
Jessica 33:00
Sean 26:29
Kristy 23:53
Ava 29:25
Bryan 22:15
Miranda 28:08
Hal 17:30
Van V 20:32
Hoop 22:17
Ish 19:12
Shawn V 19:35
Joe V 23:55
