The One and ONLY Island Box!
The One and ONLY Island Box!
Pre-WOD
Crossover Symmetry
Wrist Pinning
1 Min Max Bar Over Burpees
WOD
5-4-3-2-1
Power Cleans
Front Rack Lunge Steps (2ct-Out and Back)
Shoulder to Overhead
Bar Over Burpees
X-155/105-Use the AXEL BAR for Bonus Points
RX 135/95–115/85–95/75,65
CORE
25 Toes to Bar
Gritter Burpee Time
Clayton 25 10:24 (155# axel)
Cole 8 5:59
Charlie 28 6:48
Van 31 8:38
Kat 21 9:56
Hal 28 6:57
Alix 17 8:35
Jeff 16 9:27
Marcos 20 10:31
Seth 21 14:43
Robbie 19 5:40
Couch 16 7:12
Jacob 19 8:02
Carole 21 8:06
Anne 20 8:16
Craig 22 8:23
Jessica 17 8:42
Steve 26 8:45
Scott 24 8:49
Mark 21 8:58
Buddy 9 10:45
Taylor 14 6:22
Celeste 19 6:34
Miranda 12 6:46
Mandy 18 7:15
Laura 15 7:15
Christina 22 7:23
Jenny 17 7:26
Cameron 15 7:52
Bryan 20 8:17
Eleanor 20 8:52
Haley 20 9:08
Melissa 12 9:42
Hollie 10 9:54
Joe 25 10:42
Carew 19 11:12
Bryce X 5:20(65#)
K-Rev X 5:43(55#)
Strength Deadlifts
10-8-6-4-2 Not HEAVY just good work
WOD “Grace”
30 Clean and Jerks 135/95
Gritter # Time
Charlie 135 2:15
Van 135 3:18
Butler 135 4:06
Glen 135 4:19
Kat 95 4:30 (:24 PR)
Marcos 135 4:38
Steven 135 4:42 (1min PR)
Burton 135 5:08
Buddy 135 5:28
Carole 95 5:42
Robin 95 6:21
Alix 95 6:48
Steve 135 8:07
Richard 115 4:33
Josh 95 3:51
Bryan 95 4:13
Jason 95 5:17
Nicole 70 4:18
Miles 65 4:57
Skill Medball Clean
WOD
1500m Row
30 Walking Lunges
30 Pushups (mil)
30 GHD/2X Abmats
30 Medball Cleans 30/20/14
1000m Row
20 WL
20 Pushups
20 GHD
20 Medball
500m Row
10 WL
10 Pushups
10 GHD
10 Medball
Gritter Time
Hal GHD/30 21:30
Van GHD/30 22:25
Shawn GHD/30 23:35
Cole GHD/30 24:10
Todd GHD/30 24:21
Charlie S. DU/30 24:34
Brantley AB/30 27:09
Mike K. GHD/30 28:02
Marcos AB/30 29:39
Jacob AB/30 32:31
Jeff AB/30 36:33
Steven G. GHD/20 22:40
Erin AB/20 24:00
Scott GHD/20 24:21
Giery AB/20 25:45
Bryan GHD/20 26:23
Steve S. GHD/20 27:23
JHyde AB/20 27:30
Buddy AB/20 27:40
Celeste AB/20 27:44
Kathy AB/20 29:00
Jessica AB/20 30:17
Ewell AB/20 30:30
Haley AB/20 30:47
Anne GHD/20 30:57
Robin AB/20 32:34
Alexa AB/20 33:46
Phil AB/20 34:28
Carole AB/20 34:45
Eleanor AB/14 29:58
Laura AB/14 31:26
Carrie AB/14 34:22
Kate AB/10 34:32
Carol AB/10 34:44
Crossover Symmetry Activation
Strength
8×1 Strict Press = Push Press
4×1 Push Press
WOD
50 Double Unders 3x Singles
20-15-10-5
BackSquats (from the floor)
POST WOD
Crossover Symmetry IRON SCAP
Gritter # Time
Todd 185 8:43
Mike K. 185 9:40
Jacob 185 15:04
Steven G. 155 7:41
Charlie 155 8:03
Erin 105/s 9:20
Kelly OH 105 9:23
Shawn 155 10:45
Jeff 155/s 11:12
Kat 105 11:31
Alix 105/s 14:27
David 155 15:09
Giery 135 9:38
Kathy 85/s 10:10
Haley 85/s 10:44
Jenny 85/s 10:57
Laura 85 11:33
Hollie 85/s 12:27
Christina 85/s 12:54
Scott 135 14:00
Robbie 135/s 15:15
Josh Y. 115/s 9:47
Bryan 95 20:37 <—-DU!!!!
Jane 45/s 11:45
WOD “Sweet 17”
17 MIN AMRAP
17 Calorie ROW
17 Wall Balls 30/20/14
17 Slam Balls 40/30/20
28 Bicycles (2ct)
Gritter # Rnds
Clayton 30/40 4+10
Brantley 30/40 3+44
Cole 30/40 3
Hal 20/30 5+27
Scott 20/30 4+54
Giery 20/30 4+33
Steven 20/30 4+27
Van 20/30 4+24
Steve 20/30 4+1
Maros 20/30 3+54
Seth 20/30 3+51
David 20/30 3+42
Robbie 20/30 3+34
JHyde 20/30 3+33
Lane 20/30 3+30
Bryan 20/30 3+26
Josh 20/30 3+25
Jacob 20/30 3+24
Phil 20/30 3+17
Buddy 20/30 3+15
Jeff 20/30 3
Celeste 14/20 4+10
Jessica 14/20 4+4
Jenny 14/20 4
Kathy 14/20 3+47
Christina 14/20 3+44
Carole 14/20 3+39
Taylor 14/20 3+35
Anne 14/20 3+34
Eleanor 14/20 3+31
Melissa 14/20 3+31
Laura 14/20 3+25
Strength
Deadlifts 7×2 (Start at Bodyweight and GO UP by 30/20/10)
Pull a HEAVY SINGLE ONLY if you are feeling SOLID!
WOD
Buy In 400m
5-4-3-2-1
Squat Clean @50% of Heavy Single Deadlift #
Chest to Bar Pullups (x2)
Cash Out 400m Run
Post WOD
Crossover Symmetry Recovery
Gritter DL WOD # TIME
Scott (10)255 125 9:41
Van 365 185 10:12
Steven G. (20)295 145 10:13
Todd 400 205 10:28
Cole 400 205 10:52
Seth 275 135 11:08
Shawn 315 165 11:24
Clayton 365 185 11:26
Jacob (25)525 250/bench 12:01
Charlie 385 190 12:32
Brantley 405 185 12:43
Hal 355 165 12:43
David 315 160 12:59
Bryan (5)250 125 13:23
Steve S. 270 135 14:20
Anne 210 95 14:34
Nat 375 185 16:49
Bre (10)185 85/Grn 9:19
Amber 165 85/Grn 9:37
Eleanor (75)200 75/BluRd 9:51
Kelly OH ~ 105/Blu 11:01
Giery 185 Bench/PU 11:10
John (5)140 65PC/Blu 11:21
Laura (15)185 85/Grn 11:36
Phil 165 95/Row 11:40
Ewell 165 115/BluRd 11:42
Kathy 165 85/BluRd 11:43
Marcos 305 135/Grn 12:12
Craig 305 155/Blu 12:43
Josh Y. 275 115/Grn 12:49
Alexa (70)180 75/Grn 12:58
Haley 165 85/BluRd 13:00
Carole 205 95/Blu 13:03
Kat 225 115/Grn 13:26
Sarah 145 75/Blu 13:34
Mandy (5)185 65/BluRd 13:48
Lane 255 115/PU 14:04
Jenny 200 95/Grn 14:31
Carew 235 115/Grn 14:33
Taylor 205 85/Grn 14:36
Buddy 305 135/Grn 15:13
Robin (10)245 120/Blu 16:09
Jeff 365 135/Blk 16:11
Alix (5)250 105/GrnRd 16:43
Crossovery Symmetry Activation
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/125…135/95
Jumping Jacks (4ct)
Rest exactly 1 min
1-2-3-4-5-6-7-8-9-10
Bar Pushups
Airsquats (2 Ct)
Cash Out
50 Flutterkicks (2ct Over the Bar)
Gritter Time
Scott RX 12:02
Brantley RX 12:39
Christina RX 13:09
Robbie RX 13:44
Cole RX 14:31
Van RX 15:04
Alix RX 16:11
Steven RX 16:26
Giery RX 16:50
Kelly OH. RX 19:12
Cam DL/Thrust 4+12
Lauren RX FRAN 5:13
John 85 11:06
Bryan 135 12:30
Jenny 95 15:07
Hollie 95 16:30
Josh 135 16:46
Carole 95 16:53
Craig 135 18:07
Carew 125 20:04
Pre-WOD
Crossover Symmetry Activation
WOD 1
4 mins to get 3 rounds/8 mins to get 6 rounds/12 min to get 9 TOTAL Rounds…12 Time Cap.
12 Thrusters 75/55…65/35(Masters Women use RED plates)
12 Bar Over Burpees
REST 5 mins to get Weights set up for WOD 2
WOD 2
10 mins to establish 1 RM Hang Clean
***It can be Power or Squat Clean, but you MUST start from the HANG***
Gritter WOD I WOD II
Charlie RX 6+22 215
Van RX 6+16 215
Kelly OH RX-65 6+6 135(10)
Brantley RX 6 205
Clayton RX 5+12 225
Shawn RX 5+12 195
Marcos RX 5+6 205
Giery RX 5+1 135
Kat RX 5 145(10)
Jacob RX 4+17 205
Todd 65 8+20
Todd 65 7+20 255
Steven 65 6+8 155
Scott 65 6+6 165
Robin 35 6+3 125
Christina 35 6+1 95(20)
Kristy 35 6 95
Anne 35 5+18 105
Melody 35 5+12 105
Robbie 65 5 195(40)
Shema 35 4+20 55
Josh 65 4+17 145
Craig 65 4+16 175
JHyde 65 4+16 135
Hollie 35 4+13 85
Ewell 65 4+12
Suzy 35 4 55
Phil 65 3+12 110
Nikki 35 3+4 65
Delta 35 3 65
Kip 20dbThrster 5+4 105
Crossover Symmetry Activation Protocol
WOD
1000m Row
30 Slam Balls 30/20
30 Abmat Situps
500m Row
20 Slam Balls
20 Abmat
250m Row
10 Slam Balls
10 Abmat
Cash Out 100 Flutterkicks (2ct-Ball Pressed
If you have to rest during 100 DO 10 Ball Presses.
Post WOD
Crossover Symmetry Recovery Protocol
Gritter Time
Andre 30 14:14
Scott 30 14:52
Bryan 30 16:08
Steve S. 30 16:09
Seth 30 16:35
Jacob 30 16:55
Josh 30 17:17
Marcos 30 18:24
George 30 18:31
Lane 30 19:23
Rod 30 19:31
Kelly OH 20 14:13
Celeste 20 16:27
Anne 20 17:26
Robin 20 17:33
Jessica 20 17:36
Eleanor 20 17:38
Jenny 20 18:19
Sandy 20 18:34
Carole 20 18:44
Stephen 20 19:09
Laura 20 20:25
Nikki 10 25:12
Hal 93
Giery 83
Steven 78
WOD “Ninja” War of the WODs 2013
8 rft
8 SDHP
4 Box over Burpees 24/20
8 Wall Balls
X-70/20…53/14#-10′
RX-53/20…35/14
Masters (40 ^)
53/14-10’…35/10-8′
CORE
25 Knees to Elbows
Gritter Time
Hal 8:19
Shawn 10:45
Nat 12:02
Clayton step 13:22
Jacob 13:49
Brantley 13:56
Van 8:41
Bre 9:23
Giery step 10:00
Scott 10:05
Jessica step 10:17
Christina 11:10
Anne 11:14
Kristy 11:20
Melody step 11:48
Robbie 12:49
Haley 14:48
Josh Y. 15:04
Alix 15:14
Emily step 15:45
Suzy step 16:30
Todd 7:19
Mike K. 8:29
Steven G. 8:40
Celeste 9:15
Robin 9:34
Carole 9:58
Bryan 10:35
JHyde 11:12
Kip 53/14/20 11:53
Craig 12:26
Ewell 12:30
Lane 12:39
Steve S. 53/24-20db 10:25
Jenny 35/14/step 10:45
Jon 26/14-8′ 12:22
Sounder 53/14 13:20
Stephen 44/20-8′ 16:00
Melissa 35/10/step 17:30
