The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
Buy In 1000m Row
5 Rounds of
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
Cash Out 500m Row
Weights:
155/105
135/95
115/80
95/65
Pick a Challenging weight you have to fight to go Unbroken through each Round
Core
3 Rounds of
30 Abmat Situps/15 GHD
5 Toes to Bar UNBROKEN
Gritter
RX
Todd 155 10:55
Mike K 155 10:59
Hal 155 12:49
Charlie 155 12:58
Van 155 14:24
Colt 155 17:02
Ryan 155 17:03
Jacob 155 17:21
Carole 105 16:08
Lori 105 16:35
Kat 105 21:10
Scaled
Steven G 135 12:42
David 135 14:02
Brantley 135 15:25
Bill 135 17:53
Scott 115 12:29
Jeff 115 12:30
Lane 115 14:00
Don 115 15:11
Buddy 95 12:32
Kelly OH 95 15:03
Bryan 95 15:35
Alyse 95 17:50
Anne 85 14:53
Laura 80 15:32
Bre 75 16:18
Melissa 75×2/65×3 14:39
Geer 65 14:23
Betsy 65 17:10
Misty 55 13:00
Cameron 55 14:42
Fitness/Competition
20 MIN AMRAP
25 Cal Row
5 Rope Climbs
25 Overhead Squats 95/65
25 Toes Through Rings/Toes to Bar
25 Pushups (HR)
25 Wall Balls 20/14
***Once you finish 25 Wall balls, Start going back down with 25 Wall Balls, Once you finish 25 Cal Row, Start back up with 25 Cal Row***
Gritter
RX
Greg 261
Van 248
Steven G 231
Mike K 205
Faulkner 205
Lori 198
Ryan 198
Kelly OH 198
Colt 196
Seth 196
Anne 190
Carole 185
Marcos 180
Kathy 165
Scaled
Scott 215
Haley 180
Craig 169
David 184
Blake 130
Jeff 121
Bryce 155
Alyse 205
Geer 221
KRev 214
Ewell 190
Ashleigh 195
Don 185
Jacob 196
Bryan 173
Laura 196
Mandy 142
Melissa 192
Cameron 209
Buddy 219
Fitness
50 Medball Abmat Situps
30 Wall Balls
20 Medball Knees to Elbows
20 Medball Abmat Situps
20 Wall Balls
15 Medball Knees to Elbows
400m Run with Medball
Competition
A. power clean.hang power clean.high hang squat clean, 1.1.1, start light and get moderately heavy
B. 5 Rounds at 75% Effort – Not for Time
300m Row
30 DU unbroken (3 attempts with at least 10 DU unbroken)
15 Back Extensions
10 GHD
30 Seconds AirDyne
Gritter
Marcos 8:09
David 8:18
Anne 8:35
Alyse 9:11
Jeff 10:09
Kelly OH 8:39
Faulkner 9:08
Greg 8:52
Nicole 12:36
Colt 10:25
Geer 14:10
Kevin 12:25
Laura 11:36
Katy 12:02
Bryan 13.26
Comp
Lori
Steve
Carole
Fitness
1000m Row
50 Walking Lunges
400m Run
5 rounds of
5 Pullups
10 Pushups
15 Airsquats
400m Run
50 Walking Lunges
500m Row
Core Work
100 Bicycles 2ct
Competition
A. 6 rounds HIGH EFFORT
12 Hand Release Push-Ups
10 C2B Pull-Ups
8 Kipping HSPU
6 Toes to Bar
*Mix the order up each set
* rest 1:00 between sets
+
rest 5 min
+
B. 5 min AMRAP
Box Jumps – 30/24 step down each rep
+
rest 5 min
+
C. 5 min AMRAP
Thrusters – 65/45
Gritter
Fitness
Greg RX 17:13
Scott RX 17:32
Seth RX 20:30
Haley 23:51
Jeff 26:50
Anne RX 22:26
Marcos RX 21:04
Melody RX 24:16
Ryan RX 19:04
Betsy 37:06
Chad RX 23:07
Alyse RX 23:55
Kathy RX 23:37
Don RX 25:06
Kristi 27:45
Bre RX 19:28
Jacob RX 20:57
Colt 19:33
Ewell 20:48
Phil 27:42
Miranda 25:10
Cameron 28:14
Bryan RX 21:16
Kevin 23:38
Competition
Carole
Todd
Clayton
Charlie
Steven G
MikeK
Hal
Van
Fitness
A. Strict Press, 8-12 reps x 3 sets, Start light
B. Chipper W Burpee EMOM
50 Slam Balls 30/20
100 Double Unders/ 300 Singles
50 Wall Balls 20/14
100 Flutterkicks (2ct with Slamball Pressed overhead)
C. 25 Slam Balls
50 Double Unders/ 150 Singles
25 Wall Balls
50 Flutterkicks
Everyone will do B. but C. is OPTIONAL!!!
From :00 to 4:00 perform 3 Burpee EMOM
Fromm 5:00 to 9:00 perform 2 Burpees EMOM
From 10:to 14:00 perform 1 Burpee EMOM
From 15:00 on DO NOT do Burpees!!!
Gritter A B C
Haley 50 14:40
Kathy 50 12:37 18:55
Seth 95 14:55
Brantley 125 12:38
Craig 75 13:36
Lane 85 16:01
Anne 55 15:17
Jeff 85 18:47
David 85 17:04
Geer 55 19:05
Lori 75 12:42 18:35
Scott 95 10:40 16:20
Van 95 10:30 15:43
Faulkner 135 11:23 18:13
Colt 115 12:38 19:13
KellyOH 65 10:52 16:31
Jacob 115 14:04 22:01
Ashleigh 20 16:51
Bill 105 13:29 21:23
Bryan 65 15:31 25:34
Ewell 65 13:55 21:10
Laura 55 14:31
Misty 55 15:49 22:35
Nicole 55 16:23 22:31
Melissa 55 15:37 22:45
Buddy Did WORK
Fitness
21 Deadlifts
21 Boxjumps
15 Power Cleans
15 Boxjumps
9 Power Snatches
9 Boxjumps
Level I
225/165/115-Guys
155/105/85-Girls
Level II(40-49year old)
215/125/95
145/95/65
level III(50+ and step ups allowed)
175/105/75
95/75/55
Competition
A. Power Snatch, 5 TnG reps @ 80% on the minute x 5 minutes
B. OHS @ 55X1, 1 rep x 5 sets, 2-3 min, get HEAVY
C. Paused Split Jerk, 1 rep x 7 sets, 2 min – full pause in the bottom of the dip – all reps should be above 87% 1RM
D. Front Squat, 4 reps @ 85% x 4 sets, 2 min
E. Split Squat @ 20X1, 12/leg x 3 sets, 2 min, 30 sec b/t legs – add weight this week!
Gritter
Fitness Level Time
Hal I 8:00
Ryan I 9:25
Colt I 9:38
Greg I 11:00
Jacob I 12:40
Carole II 6:42
David II 7:19
Kelly OH II 7:48
Alyse II 8:07
Garrret II 8:37
Scott II 8:46
Anne II 9:05
Jeff II 9:34
Bill II 9:46
Marcos II 10:00
Lori III 4:21
Steve L III 5:10
Celeste III 6:00
Geer III 7:15
Phil III+ 7:25
Misty III 7:54
Haley III 8:07
Laura III 8:08
Kristi III 8:26
Jenny M III 9:08
Shannon G III 9:15
Bryan III 9:18
Don III 9:33
Ewell III 10:01
Lane III 11:30
Craig WTF/III 8:10
Dara 55/15 *
Competition
Charlie
Carole
Todd
Steven G
Fitness
A. Front Squats, 3 reps x 5 sets, start @ 50% 1 RM
B. 20 EMOM
Even = 20 Mountain Climbers (1ct) + 5 Goblet Squats
Odd = 5 KB Swings + 5 KB Deadlifts
Competition
A. Hang Squat Clean.Front Squat, 1.1 12EMOM
Start at 50% 1 RM Squat Clean and go up every min by 10/5#
B. 5 Rounds at HIGH Effort
20 Double Unders
15 KB Swings 53/35
10 Burpees to Plate Touch (35#)
C. Good Mornings 8 reps x 4 sets start @ barbell and go up
Gritter A B (KB#)
Fitness
Seth 70
Scott 70
Dara 70
Miranda 85 35
Anne 125 44
Alyse 125 44
Melody 115 35
Bryce 95(BS) 35
KRev 85(BS) 35
Jeff 175 53
David 175 53
Marcos 175 53
Don 185 53
Ewell 85 44
Geer 85 35
Betsy 85 35
Faulkner 215 70
Ryan 215 70
Kelly OH 125 44
Ava 70 26
Colt 205 70
Jacob 135 70
Bryan 115 53
Buddy 175(BS) Bench/Ring Rows
Laura 105 35
Melissa 115 35
Competition
Clayton
Carole
Todd
Mike K
Steven G
Hal
Van
Lori
4 Rounds For Time
20 Kettle Bell Swings (Russian) 70/53/44/35
10 Goblet Squats
200m Sprint
20 Over Bar Flutterkicks (2ct)
10 Hang Power Cleans 155/105 135/95 115/85…
400m Run
Happy Thanksgiving Turkeys!!!
As a Team of Two (or solo if you are a Badass)
1000m Row
100 Slamballs 30/20
100 medball Abmat Situps
100 Walking lunges
100 Pushups/50 Hand Stand Pushups
Fitness
A. Hanging Superman to Hollow Rock Beat Swing
B. 10 rounds of
5 Ring Dips
10 Ring Rows
5 HR Pushups
20 Flutterkicks (2ct)
Competition
A. 20 Thrusters for Time @ 135/95
B. 8 rounds of
200m Row
10 Walking Lunges
10 GHD
10 Walking Lunges
rest 1 min after each round
Fitness
Gritter
Ryan 11:15
Jenny 11:25
Kelly OH 11:52
Chad 12:30
Marcos 13:01
David 13:15
John 13:20
Haley 13:46
Brantley 14:00
Miranda 14:03
Kathy 14:19
Alyse 14:46
Miranda C 14:56
Lane 15:03
Bryan 15:06
Ewell 15:15
Garret 15:22
Blake 15:38
Seth 15:41
Melissa 15:51
Bre 16:00
Joshua 16:06
Jacob 17:07
Colt 17:39
Bill C 18:07
Burton 18:13
Anne 19:01
Melody 19:05
Betsy 19:12
Robin 19:38
Geer 19:43
Caroline T 5 rds
Comp
Gritter
Charlie 1:33 √
Steven G 4:19 √
Carole 2:20 √
Mike K :49 √
Todd :41
Lori 1:50
Steve L 2:00
Van 1:17
