The One and ONLY Island Box!
The One and ONLY Island Box!
Short but Sweet today. We ALL NEED THIS!!!
800m Run for the Board
rest 5-10min
2000m Row for the Board
Bears ONLY eat the ones they can CATCH!
Results
Gritter Run Row
Nat 2:57 7:21.4
Jake 2:58 7:24.4
Seth 2:58 8:04.5
Kat 3:08 9:39.5
Haley 3:22 9:38.5
Jacob 4:18 7:44.0
Nicole 8:35.5
Hannah 4:19 9:33.7
Emmy 3:35 8:51.8
Lane 3:30 8:37.4
Butler 3:21 8:23.8
Burton 4:13
Carole 4:13 8:56.2
Marcos 3:25 8:06.0
Buddy 4:41 8:37.5
Anne 4:00 9:06.3
Jessica 3:30 9:23.8
Charlie 2:39 7:42.8
Ish 2:58 9:31.8
Sarah 3:20 10:01.9
Chase 3:10 9:56.6
Celeste 3:49 8:48.8
Hal 2:35 7:20.4
Craig 3:11 8:05.1
Steven 2:39 7:38.8
Van 2:38 7:36.8
Bryan 3:13 7:46.5
Cameron 4:47 8:56.9
Elanor 4:04 9:33.3
Micheal D 3:57 8:41.8
Christina 4:42 10:06
Robby 4:48 8:55.7
Strength
3 Rep Max Strict Press
WOD
10 Min Amrap Ladder
1 Push Press
15 Abmat Situps
Add 1 Rep to Push Press each round.
Score is completed Push Presses/Round
Results
Gritter 3RM Rds
Clayton 165 8
Jacob 155 8
Rusty 125 6
Seth 105 10
Scott 100 9
Nicole 75 9
Hannah 65 10
Haley 65 9
Kathy 65 10
Carole 95 8+1
Katie 65 9
Lane 110 8
Marcos 145 7
Jeff B 135 7
David 155 7+6
K-Rev 65 10+6
Bryce 70 9+8
Jen A 50 8+4
Mike K 180 8
Todd 155 10
Robin 80 10
Jessica K 65 9
Anne 70 10
Hollie 55 8
Emmy 60 9
Katie W 60 10+5
Charlie 140 10
Nat 105 10+8
Shawn 125 11
Chuck 135 8
Cole 135 9
Shelby 75 8+3
Kristy 65 11
Phil 85 5+1
Buddy 155 7+3
Van 125 10+9
Steve S 105 9
Tripp 130 8+2
Bryan 70 11+4
Craig 105 8+4
Robbie 125 8+95
Steven 110 8+8
Jessica S 75 8
Miranda L 65 9+7
Cameron 60 9+5
Christina 50 9+1
Courtney 50 9+3
Pre-WOD Skill
10-8-6-4-2
Overhead Squats 45/35 add 10/5 each round
WOD
5-4-3-2-1
Curtis P’s 115/75 (X155/105)
10 Bar Pushups
15 Over Bar Hops
200m Run
CORE
100 Medball Sidetaps
Playtime
Prowler Pushes
Results
Gritter Time
Mike K X 14:43
Hal RX 11:20
Kelly O RX 12:28
Clayton RX 13:32
Seth RX 12:58
Craig RX 14:20
Carole RX 16:48
Shawn RX 9:51
Jake RX 10:46
Jeff RX 21:18
Charlie RX 9:37
Sarah RX 15:41
Robin RX 15:59
Anne RX 16:43
Nat RX 11:51
Kristy RX 14:28
Joe F RX 11:58
Jacob RX 16:53
Van RX 10:05
Tripp RX 19:43
Amber RX 12:02
Steven 95 12:21
Shelby 65 15:04
Emmy 65 15:30
Miranda 65 15:42
Euell 95 16:25
Joe L 85 15:29
Celeste 55 13:06
Jessica S 65 19:05
Andre 95 12:36
Hannah 65 17:24
Bryan 75 12:30
Cameron 55 16:13
Don 95 12:53
Nancy 45 15:04
Robbie 85 18:28
Scott R 85 13:11
Rusty 95 21:16
Nicole 65 17:16
Kathy 65 14:28
Katie 65 14:05
Jessica K 65 14:20
Royer 65 14:30
Sandy 55 14:34
Bryce 65 16:10
Alexa 65 17:25
Josh Y 75 19:24
K-Rev 65 19:54
K-Ru 75 23:22
Happy Birthday Rachel Shellnutt
WOD “Shel-Nutts”
Buy In 30 Wall Balls 20/14
3 rounds of
400m Run
20 KB Swings (American) 53/35
20 KB Side Lifts 53/35 (Each Side)
20 Flutterkicks (4ct KB Pressed)
20 KB Hip Circles (Both Directions)
Cash Out 30 Wall Balls
Results
Gritter Time
Brantley RX 23:55
Jessica RX 22:16
Hannah RX 24:22
Jacob RX 26:47
Scott RX 23:06
Erin RX 19:34
Greg RX 19:15
Katie RX 22:34
Sarah RX 21:00
Burton RX 29:40
Butler RX 26:51
Lane RX 27:18
Jake K RX 16:07
Shawn RX 18:39
Jake RX SRCF 19:32
Julie RX SRCF 23:32
Rachel RX 21:35
Jess H RX 22:17
Robin RX 25:25
Kristy RX 22:59
Kelly OH RX 18:02
Van RX 18:49
Giery RX 22:59
Hal RX 17:06
Couch RX 24:02
Celeste 35 19:10
Steven 44 21:15
Chuck 22:48
John 26 18:04
Rusty 44 30:00
Laura E 26 30:24
Debbie 26 29:28
Jane 26 21:24
Jere 26 29:25
Taylor 35 20:05
Hollie 26 30:20
Josh Y 35 26:17
Natalie 27:00
WOD 1
1-2-3-4-5-6-7-8…and ON!
Backsquats (FULL DEPTH)
Pick a weight. Do 1 rep, rest, do 2, rest do 3, rest…and on until failure.
These are smooth constant tempo squats and there cannot stop more than 1 SECOND.
Knees out and Strong.
Level I 225/155
Level II 185/125
Level III 135/95
Level IV 95/65
WOD 2 “Mini Annie”
10-20-30
Abmat Situps
Double Unders/3x Singles
Results
Gritter Rounds
Scott III 8
Rusty III 10
Jacob I 10
Clayton I 10
Hannah III 10
Kat II 7
Brantley II 9
John 9
Jane IV 11
Giery 8
Nat II 8
Burton III 10
Carole III 8
Mike K I 12
Todd I 15
Jessica K III 11
Rachel S II 13
Hollie IV 8
Sarah III 9
Celeste III 14
Robin II 8
Tripp III 16
Bryan II 9
Chuck II 12
Kelly OH II 10
Cameron 75 11
Nancy IV 9
Robbie II 10
Christina 26 8
Happy Birthday Richard Filson
WOD “300”
25 Pullups
50 Deadlifts 135/95
50 Box Jumps 24/20
50 Pushups
50 1 arm KB Clean and Press 35/26
25 Pullups
Results
Gritter Time
Clayton RX 29:35
Scott RX 23:40
Cole RX 20:38
Shawn RX 20:53
David RX 26:50
Giery RX 24:21
Marcos RX 26:41
Robin RX 31:36
Todd RX 15:45
Mike K RX 16:45
Craig RX 31:23
Jake RX 16:02
Hal RX 16:24
Cliff RX 22:51
Van RX 17:16
Joe RX 22:08
Kelly OH RX 24:33
Steven RX 31:21
Buddy RX 28:39
Steve S RX 29:19
Jacob RX 27:26
Haley 28:50
Nicole 25:46
Tim 30:45
Carole 32:05
Kathy 25:00
Jane 24:14
Katie 31:14
Jeff 29:50
Sandy 29:42
Lane 32:50
K-Rev 42:03
Celeste 24:00
Rachel 24:54
Julie 26:41
Kristy 26:20
Erin 27:00
Richard 31:03
Hannah 26:47
Mandy 23:32
Don 32:45
WOD “Don’t Drop the BAR”
Buy In 10 Bar Facing Burpees
1 Hang Clean-9 Push Press 95/65 (Feeling JACKED go 115/75)
2 HC-8 PP
3 HC-7 PP
4 HC-6 PP
5 and 5
6 and 4
7 and 3
8 and 2
9 and 1
Cash Out 10 Bar Facing Burpees
If you drop/set the bar on the ground run 200m. Draw on the floor, Wipe with FOOT, DONT MISS-COUNT!!!
Skill
4 rounds 3 min EMOM
1 min MAX Double Unders
200m Sprint, then rest.
next round starts at 3 min then 6, then 9. Record total DU’s!
Results
Gritter WOD (UB/RX) Skill
Todd X 6:25 369
Cole X 8:36
Jacob X 19:28
Kat RX 6:28 210
Jake RX 8:33 222
Jessica RX 11:58 82
Robin RX 9:37 30
Erin RX 8:27 35
Giery RX 6:34 271
Clayton RX 8:12 117
Nat RX 7:32 288
Van RX 7:35 340
Haley RX 11:50 45
Burton RX 14:53 17
Butler RX 13:51 181
Lane RX 18:22 41
Marcos RX 16:36 79
Rachel RX 12:34 141
K-Rev RX 18:27 131
Shawn RX 7:57 244
Hal RX 9:02 308
Joe F RX 13:34 255
Amber RX 13:50 48
Buddy RX 13:51
Tripp RX 15:20 100
Steve S RX 16:34 36
Richard 75 7:06
Katie 55 12:03 907 (s)
Emery 45 11:33 32
Tim 65 11:40 148 (s)
Josh Y 65 15:08 27
Euell 75 8:42 105
Chuck 75 11:28 40
Scott 75 12:37 70
Robbie 75 18:02 9
Joe L 75 17:45
Hannah 55 11:57
Christina 35 15:16 11
Cameron 55 18:49
Cliff 85 8:05
Nancy 45 15:08
Miranda C 35 15:34 21
Jess S 55 15:33
Mandy 55 15:28
Phil 65 21:03
Steven G 75 9:09 255
Pre-WOD Skill
5×3 BackSquats and Deadlifts
Pick a Weight Level
Guys……….Girls
I-225/315…125/175
II-185/255…105/145
III-135/225…95/125
IV-95/185….75/105
WOD 20-15-10-5
Jumping Airsquats
Clapping Pushups
Medball Abmat Situps 30/20
Scaled
Airsquats
Pushups
Medball Abmat
WOD 21-15-9
Deadlifts
Guys 315/275/255/225
Girls 205/185/165/145
Box Jumps
Guys 30/30/30/24
Girls 24/24/20/20
Age Groups are 40-44/45-49/50-54/55-59
It is truly inspiring to see how fit these athletes are and ALL age Groups. There IS a future for ALL of us in CrossFit.
Pick an AGE GROUP to compete against and see how you stack up against them!
or
Pick a WOD from this week you missed!
WOD 20-16-12-8-4
Sumo Deadlift High Pulls 95/65
Over Box Jumps 24/20
Push Press
X-Grit WOD 2
5-4-3-2-1
Squat Clean Thrusters 155/95
HSPU
25 Double Unders
CORE
100 Scissor Kicks (2 Ct Over the Bar)
