The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1
2 to 3 attempts @ MAX Distance ROW in 1 min
WOD 2
“25’s UNBROKEN”
3 Rounds
25 Double Unders/75 Singles
25 Wall Balls 20/14
400m Run
***Everytime you fail to go unbroken (even stop to rest) you must do 3 Burpees***
Results
Gritter Row WOD
Butler RX 318 15:26
Shawn RX 332 12:02
Todd RX 351 9:52 UNB
Jean M RX 297 14:14
Charlie RX 336 10:10
Cole RX 10:00 UNB
Eric RX 331 10:10
Seth 308 17:17
Mike E 298 22:39
Laura E 239 31:27
Debbie 245 28:06
Katie 242 13:14
Jane 250 18:21
Burton 305 20:50
Royer 261
Alexa 225
Millie 254 16:53
Sandy 248
Carole 267 18:45
Jade 13:53
Jake 336 14:26
Sarah 257 13:26
Joanna 231 17:15
Anne 274
Rutel S 255 12:30
Bobby 320 17:45
Nat 350
Giery 338 17:37
Couch 347 19:46
Richard 319 19:32
Chase 290 17:58
Hannah 251 14:37
Shelby 241 19:33
Sean 301 24:21
Miranda C 241 18:50
Rachel C 232 18:13
Bre 260 12:21 UNB
Stephen 312 19:59
Kristy 265 13:59 UNB
Bryan 310 17:27
Jacob 358 19:40
WOD
50-40-30-20-10
Airsquats on Plate
Sidetaps (1ct)
Floor Presses
200m Run (WITHOUT PLATE)
**The focus with the airsquats on the plate is closer Foot placement stressing ankle flexibility. Keep knees out and chest tall. Weight on the heels and OFF the toes**
Post WOD
10 mins for Max Double Unders
Results
Gritter Time Max DU
Todd RX 14:18 98
Seth RX 17:28
Kathy RX 17:36
Burton RX 19:16
Butler RX 17:11
Lane RX 22:05
Kayla RX 17:51 66
Bryce RX 19:31
Melody RX 19:50 20
Carole RX 17:52
Robin RX 20:44
Kelly RX 14:32 8
Nat RX 15:31 71
Geiry RX 17:17 35
Richard RX 21:06
Craig RX 22:28 44
Jake RX 15:20
Sean RX 20:56
Couch RX 18:15
Hal RX 14:06
Cole RX 14:50
Tripp RX 21:20
Buddy RX 21:48
Van RX 14:25
Jacob RX 15:48
Bryan RX 17:29
Cliff RX 16:29
Joe F RX 14:04
Mandy RX 22:34
Jay RX 19:50
Miranda 19:58
Jason RX 23:58
Krista RX 25:59
Charlie 13:41
Stephen 29:37
Phil 21:38
Rachel 23:58
Celeste 13:08
Jill 27:21
Joe L 21:38
Katie 18:18
Shelby 24:11
Jane 16:19
Tina 19:44
Lisa 19:17
Jenn 21:22
Millie 15:39
Jessica 18:29
Kristy 16:57
Steppy 20:20
Anna 22:44
WOD ”Just a little Curtis”
10-9-8-7-6-5-4-3-2-1
Curtis P X-Grit 95/65–Rx 75/55
Bar Over Burpees
20 Flutterkicks (2ct)…EACH ROUND
Cool Down…work up to a 1rep max Curtis P!!!
compare to: https://www.crossfitgrit.com/?p=3648
Results
Gritter Time 1RM
Mike X 22:58 205
Todd X 18:12 235
Shawn X 22:30 165
Cole X 20:54
Eric X 18:18
Melody X 27:14 95
Jean M X 29:33
Van X 18:58
Clayton RX 28:35 205
Seth RX 24:37 135
Chuck RX 31:25 135
Haley RX 28:35 65
Katie RX 22:05
Lane RX 33:36
Jeff RX 33:52
Carole RX 29:04
Robin RX 23:52 120
K-Rev RX 25:50
Bryce RX 22:41
Sarah RX 21:25 85
Nat RX 19:07
Jake RX 20:58
Giery RX 25:36
Richard RX 26:20
Craig RX 26:50
Cliff RX 24:40
Joe F RX 20:14
Bryan RX 33:00
Hal RX 18:22
Tripp RX 27:56
George RX 20:30
Jacob RX 27:21
Alix RX 28:50
Hoop RX 21:56
Bre RX 21:43
Hannah RX 25:48
Miranda RX 25:56
Jane 35 23:35
Carew 45 30:40
Jessica 35 21:58
Joanna 35 21:43
Chase 65 25:38
Shelby 35 24:30
Rachel 35 22:04
Anna 30 24:06
Krista 35 26:46
Steppy 35 24:45
Laura 35 24:48
Mandy 35 23:35
Buddy 21:21
Jason 45 25:53
Meg 35 23:17
Cameron 35 29:50
Nancy 35 30:40
Rachel 35 20:35
Alexia 35 25:56
Brett 45 28:16
Bo 35 30:48
Justin 65 22:35
Joe L. 24:30
WOD 4 R4T
30 Abmat Situps
20 Elbow Plank UP/DOWNS
20 Flutterkicks (2ct)
30 Walking Lunges
CASH OUT
20 Wall Balls
POST WOD
WORK ON YOUR GOAT!!!!!
Results
Mike K 10:49
Kathy 11:34
Kat 11:56
Seth 13:04
Mike E 14:06
Haley 12:28
Hannah 14:19
Meg 14:55
Alix 15:02
Jacob 17:40
Laura 18:40
Debbie 21:20
Katie 14:57
Anne 14:15
Todd 10:06
Jeff 18:56
David 14:58
Marcos 14:08
Carew 29:00
Jane 15:41
Melody 13:28
Carole 15:14
Sandy 17:04
Royer 11:52
Joanna 15:20
Cliff 12:15
Lisa 17:43
K-Rev 13:09
Nat 13:11
Millie 13:26
Sean 17:19
Bug 18:14
Bobby 14:15
Sarah 12:38
Robin 12:12
Mandy 17:39
Joe 12:12
Van 12:43
Bre 12:50
Jill 21:51
Nancy 15:28
Chase 15:27
Richard 17:10
Celeste 12:01
Jason P 11:56
Bryan 11:43
WOD DHCF EMOM
1 Deadlift
1 Hang Clean
1 Front Squat
RX 75% of BW
Scaled 50% BW
Add 1 Rep to EACH lift EVERY min.
Once you fail to complete the required reps in that min…Run 800m at the TOP of the next min for TIME.
Strength WOD
Find 1 REP MAX HANG CLEAN
Results
Gritter Weight Rnds Run 1RM
Seth 135 6 3:32
Jeff 170 4 4:35 210
Kat 115 4 3:44
Jade 145 5 3:31 235
Shaun 125 7 3:11 175
Mark 105 5 3:56
Todd 150 8 3:39 275
Mike K 155 7 4:30
Van 125 8 3:23
Cole 135 8 3:18
Anne 95 5 4:07 125
Joe F 125 4 2:53 175
Jacob 150 5 4:15
Kathy 75 6 3:58
Jessica 65 5 3:57
Carole 80 6 4:14 120
Jake 117 7 4:13 205
Bug 105 5 4:13
Millie 65 5 3:37
Shelby 60 5 4:25
SiXone 75 7 5:27
Sean 65 6 5:20
Craig 95 8 3:38 185
Bre 55 9 4:06
Chuck 115 5 7:37
Bobby 100 6 3:46
Richard 95 6 4:15 175
Chase 65 6 3:08 155
Cliff 95 6 3:35 165
Buddy 115 5 5:11 185
Tripp 95 7 4:40
Mandy 55 8 4:16 90
Bryan 74 9 3:32 145
Hoop 95 8 4:15 185
Rachel 55 6 6:03
Alix 95 5 5:09
Joe L. 95 5 4:00 125
WOD 4 R4T “PlayTime”
200m Farmers Carry *Pick-a-Weight*
(Drop the DB=5 Airsquats)
20 Flutterkicks 2ct w/ DB Up
10 Goblet Squats
10 DB Curls (Alt Arm)
10 DB Bear Crawls
Strength
3 Attempts @ Max Effort Strict Pullups
Results
Gritter Time PU
Haley 20 14:39
Meg 15 15:35
Debbie 15 16:00
Laura E 15 16:20
Alexia 12 16:38
Hannah 20 16:40
Kat 30 18:02
Clayton 50 23:20
Mike E 50 23:40 3
Jacob 50 27:44
Mandy F 20 15:42
Sean 35/30 20:46
Jane 15 13:01
Katie 15 14:19
Tina 15 15:42
David 50 22:16 7
Carew 25 21:19 2
Jeff 50 23:12 1
Millie 12 12:55
Royer 20 15:10
Lisa 15 15:10
Carole 25 19:11
Sarah 20 16:03
Robin 25 15:09 2
Alix 25/20 19:12
Anne 20 15:09 2
Joanna 15 16:51
Cliff 35 16:14 5
Bre 15 11:11 1
Chuck 40 24:29
Mark 30 17:58 17
Richard 30 19:57 5
Chase 25 23:06 7
Joy 30 16:10
Kelly O 35 14:50 3
Bryan 30 14:38 9
Cameron 20 16:38 3
Miranda 20 14:33 2
Joe L 25 14:46 1
Jason P 20 14:46
Nancy 15 15:53
Rachel 15 15:54
SiXone 25 16:14
WOD 1 7 Rounds
1min ON 1 min OFF
10 Push Press 95/65
Max Effort Double Unders in remaing time
rest 2 min
WOD 2
30-25-20 Abmats
15-10-5 Burpees
400m Run
Results
Gritter DU/S WOD 2
Kathy RX 31 10:57
Seth RX 42 10:32
Clayton RX 64 11:35
Giery RX 152 12:26
Mike K RX 366 10:39
Anne RX 184 12:54
Roth RX 48 14:11
Carole RX 109 13:20
Jake RX 200 11:25
Shaun RX 225 9:24
Royer RX 150 11:34
Melody RX 147 11:51
Bryce RX 29 12:31
Jeff RX 62 15:24
Sara RX 96 10:50
Robin RX 25 11:28
Charlie RX 300 9:18
Nat RX 301 9:36
Todd RX 424 10:30
Alix RX 35 15:40
Van RX 327 9:35
Steppy RX 98 15:42
Richard RX 115 13:52
Hal RX 434 9:09
Kayla RX 232 10:43
Kristy RX 237 13:37
Cole RX 345 8:36
Kelly O RX 317 11:08
Cliff RX 65 13:20
Trip RX 59 15:02
Joe F RX 221 9:24
Hop RX 58 13:19
Jacob RX 146 17:28
SiXone RX 6 13:30
Buddy RX 78 14:28
Mandy 53 8 11:43
Rachel 3 13:00
Jill 17:47
Celeste 98 10:38
Jane 211 13:17
Katie 454 11:45
Sean 269 12:35
Marcos 617 10:45
Alexa 410 11:30
Jessica 147 12:11
Anna 14:50
Chase 129 12:00
Steven 122
Phil 13:30
Hannah 12:00
WOD 15 Min Amrap
4 Deadlifts RX-275/175 Scaled-225/125
6 Bar Pushups
8 Pistols (Alt Leg)
**Sub Reg Pushups and DOUBLE Air Squats**
Strength WOD
Back Squats
5x4x3x2x1x1x1
**DO NOT go up in Weight UNLESS you have FULL DEPTH**
Endurance WOD
1 Mile Run
Results
Gritter Weight Rounds
Mike K RX 13+10
Mike E RX 10
Anne RX 7+1
Kat RX 10+1
Kayla RX 7+10
Shaun RX 10
Todd RX 14+4
Nat RX 9+4
Cole RX 13
Seth 205 12+10
Laura 105 8+1
Kathy 125 12
Miranda 125 11+3
Haley 105 12+1
Katie 125 10
Jeff 275 7
Bryce 125 10
Jake 275 10
Carew 235 10
Royer 125 11
Sandy 125 12
Marcos 225 10
Carole 125 10+1
K-Rev 125 10+3
Jade 275 9
Joanna 105 11
Jessica 125 9
Couch 275 8+3
Ariel 125 11+10
Richard 135 10+23
Krista 105 10
Jacob 275 12+10
Cliff 225 10+10
Hannah 125 11+3
Mandy 105 11+16
Ava 65 7+16
Sean 175 11
Mandy F 175 11+16
Steppy 125 8+4
Buddy 225 8+4
Chase 135 11
Brian 175 14+4
Trip 185 10+10
Joe F 225 13
Jason P 275 9+4
Joe L 125 9+14
Miranda 125 12+4
Amber 105 13+8
Cameron 125 10
Jay 175 11
Chuck 225 9+1
Warm-up 25 Toes thru Rings
WOD “SiXoNe”
Buy In 1000m Row
10-1 of
Kb Swings 53/35 RUSSIAN
KB Side Lifts (Each Side)
KB Goblet Squats
10 Hollow Rocks (each Round)
Strength
Bench Press 10/8/6/4/2 @ 100% Body Weight
WOD “Robin’s 44”
2 Rounds for time of
22 Burpees
22 KB Figure 8 with Hold 53/35
22 Step Ups with KB 24/20
22 Wall Balls 20/14 10/8′
22 Kick Ups
4 Tire Flips 600/400
