The One and ONLY Island Box!
The One and ONLY Island Box!
WOD
5 rounds of
5 Clusters (Squat Clean Thruster) 155/105-135/95-115/85-95/65
4 Dough Rollers
3 Muscle Ups (6 Chest to Bar Pullups)
2 Snatch
1 Overhead Squat
YES..It looks HEAVY…I know you want to do that weight but might not be able to snatch it.
155/Muscle Ups
Todd…….12:40
Weaver…13:54
Alex………20:57…Clean and Jerk
145/C2B
Mike K…..20:52
135/C2B
David……20:59
115/C2B
Ryan….17:19
Jeff…….19:29(Green)
95/C2B
Bryan….22:09
Patrick..14:51
85/C2B
Kayla…..17:47
75/C2B
Cathy…..14:39(Clean n Jerk)
Caroline..16:35
65/C2B
Celeste…14:21
Melody…18:35(Blue)
Carole….16:03(Blue)
Sutton….16:20(55/35)
WOD
10-9-8-7-6-5-4-3-2-1
Kb Swings 111/70/53/35
KB Goblet Squats
20 Double Unders/60 Singles
**Do 10 KB then 10 Goblets then 20 DU, Do 9 KB then 9 Goblets then 20 DU…and on and on!
It’s a Chipper to get you ready for some SERIOUS Eating!!
1000m ROW
100 Medball Sidetaps 30/20
50 Pushups
25 Medball Up and Over Box Lifts 100/50
100 Plank Pole Claps
50 Abmat Situps
25 Walking lunges
1000m Run
Pre-WOD
5 x 5 Sumo Deadlift 135/95 and go up each round.
WOD
MANMAKERS and RUN
8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run
8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.
CORE
100 Bicycles…Touch those Knees to Elbows!
COMPARE TO…https://www.crossfitgrit.com/?p=1811
Pre-WOD
10 Evo’s Bear Complex
95/65
WOD
5-4-3-2-1-2-3-4-5
Deadlift
Hang Clean
Push Press
Bar Over Burpees
RX-135/95
I-115/85
II-95/65
III-85/55
CORE
100 FlutterKicks (2ct)
RX
Mike K……..4:50—–We need a Urine sample PLEASE!
Todd………..5:45
Cole…………5:47
Preston…….6:02…..CrossFit RX in Atlanta
Couch………6:55
White………7:18
Charlie…….7:28
Van………..8:19
Giery………8:58
David………9:00
Kat…………9:20
Kelly O……9:51
Hannah R..10:02……DID 105# cause she can’t add, but we LOVE IT! Hey guys…Take Notice!
Jeff B……..10:29
Carole…….14:11
Clayton…..14:25
I
Couch…….6:49
Craig……..8:31
Jacob…….10:36
Blake…….10:55(5-1@115,2-5@95)
Anne……..11:47
Joe Ferrier.11:54
Jean M…..12:05
Joe F……..12:08
Blaze……..13:19
Robin……..13:26
Melody……13:54
Jason H…..14:10
II
Tim C……..8:35
Bryce…….8:46
Bryan…….10:07
Katie B…..10:10
Hannah G..10:43
Brandon….11:25
Justin…….12:14
Richard….13:57
III
Sarah…….7:52
K-Rev…….8:20
Bre……….9:15
Joanna….10:40
Nancy..45…9:55
Rachel.45…11:47
WOD
5 rds for effort not time.
10 Sledge Hammer Strikes each arm
10 Walking Lunges 45/35/25 (Chest, back or Overhead)
10 Floor Presses
10 Flutterkick (4ct with plate pressed)
——-OR——-
Make up a WOD you missed from this week!!
11/15/12 Row/Push Up/Press…MAX BJ
WOD 20-15-10-5
Row for Calories
Push Ups (Hr)
DB Strict Press 35/25/15
Then
Max Broad Jumps
5 attempts…or so!
WOD
10-1 Deadlifts 100% Bodyweight…75% for scaled
1-10 Toes to Bar
These Deadlifts are TOUCH AND GO…even on setting it down after last rep!
Control and Form are the Key.
Post WOD
400m Run for the board.
Gritter……..WOD..RX
Cole…….4:33…HOLY HELL!!!!!!!!!
Todd……6:00
Charlie…6:23
Shawn…7:04
Couch….7:51
Mike K…7:58
Blake…..8:52
Kat……..9:10
Nat……..9:13
Kelly O…10:15
Jacob…..10:43
Craig……11:05
Seth…….11:16
Anne……11:21
Bryan…..11:32
Katie B…11:34
Buddy….13:02
Sarah…..14:10
Jeff B…..15:12
Weight/T2Bar<
Melody..130…9:06
Clayton..205…12:46
Katie H…80…11:45
Carole….115…12:22
Sandy….90/AB..8:00
Giery..185…10:54
Chris….155…9:42
HannhG..105..13:00
Pate……155…11:42
Justin….150…10:24
Rachel…75….10:16
Della..As/T2B..9:00
Mandy WOD…12:30
400m RUN
Todd…….1:08
Charlie….1:11
Mike K…..1:15
Shawn…..1:18
Nat……….1:19
Craig…….1:20
Couch…..1:23
Geiry……1:24
Blake……1:26
Melody….1:27
Kat………1:30
Seth…….1:32
Bryan…..1:35
Kelly O…1:36
Sarah…..1:38
Pate…….1:42
Jacob…..1:47
Hannh G.1:47
Sandy…..1:51
Katie B….1:55
Anne…….1:56
Della…….2:03
Rachel…..2:06
Carole……2:06
Justin……2:24
WOD 15 min AMRAP
5 Burpees
10 Airsquats
10 V-Situps (Toe Touch)
10 Jumping Lunges (Knee Kiss)
RX
Van……13+15
Kelly O.13+4
Charlie.12+10
Todd….12+9
Cole…..12+9
Joe F….11+23
Celeste.11+20
Jean M..11+2
Giery…..10+15
HannahR.10+14
Robin….10+10
HannahR.10+5
Kent……10+3
Katie B..10+2
Bryan….10
Kathy M.10
Sarah…..9+21
Alix……..9+11
Bre……..9+9
David B..9+8
Anne…..9+6
Bryce…..9+3
Nancy…8+27
Jason….8+25
Carole…8+18
Justin….8+15
Lane……8+4
Sixone…8
Taylor….8
Richard..8
Jacob…..7+23
Nicole….7+4
Jeff B…..7+1
Rachel…6+26
George..6+15
Josh H…6
WOD Regional 12.2-ish!
2000m Row
50 Pistols (Alt Leg)
30 Hang CleaNS
RX-185/110
I-155/95
II-135/80
III-115/65
RX……17mCap……Full
Todd…….15:04
Cole……..16:55
Mike K…..16:59
Kat………..15…..19:10
HannahR..10…..21.22
I
Giery……..16:51
Kelly O…..27…..17:24
Kathy M….17…..21:40
Nat………..13…..20:57
Jeff B……..11…..21:32(135)
II
Buddy….15:44(pp)
Carole….16:46(pp)
Anne……16:51(pp)
Jacob…..25……19:16(pp)
Celeste…20……19:43(pp)
Lane……..13…..24:26(pp)
Chris M….19(pp)
III
Joe F…….14:57(pp)
Hal……….15:04(pp)
Kristy……15:44(pp)
Bryan…..16:16(pp)
Taylor…..16:39(pp)
Jason…..25……18:07(pp)
Jean M…20……20:50(pp)
Blake……17…..19:58(pp)
Bryce……16…..20:40(pp)
Justin…..5…….24:44(pp)
Katie……8@75…21:01@65(pp)
Joanna…3@65
Richard…20……18:52@85(pp)
Miranda…8…….25:20@55(pp)
Brandon…8……20@95.20:30(pp)
Nancy……22…..17:42@30(pp)
It is time to suck it up and pay respect. Have you forgotten that there are Brave men and women STILL fighting and dieing for our Freedom….WELL DON’T FORGET.
“Ralph“
Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
