The One and ONLY Island Box!
The One and ONLY Island Box!
Skill Turkish Getups
WOD 5 rounds for time of
Block Run (400m)
50 Jumprope
15 Weighted Stepups 45/25
Josh—-45#/24″—-15:18
Brooke–10#/12″—16:18….(my mom)
Jersey—10#/20″–18:00
Great job. Turkish Get ups were sweet. Jersey pushed through doing what he could with the injured shoulder. Way to push the runs Brooke. Josh…you rock!
Skill Push Press
WOD TABATA TIME
4 min tabata for each excercise.
Squats
Pushups
Jumping Pullups
Linda, Vicky, Judy, Wesley, Andrew.
Grit was overrun with women this morning! Awesome!
9:30am Class Push Jerk
Nicole 30,45,55f,45,55….and 65 1 rep!!! Great Job Nicole.
Andrew came back for a TWO_A_DAY.
Deadlifts Beasted a Max of 275lb…..Huge
Then we did lots of Jumping Bar Muscleups! I pulled some deads and got 375lb.
W/U 50 Jumprope, 40 Mountain Climbers, 30 Hanging Knee Raises, 20 Pushups, 10 KB Swings, 400m Run, Wild Ropes
Skill Split Jerk
WOD 3x3x3x3x3x3 Split Jerk
Todd 95,115, 135, 155, 185, 205—-then 1rep max of 225, new PR
Sarge 95,115,135,155,185,205f
Wesley 75,95,115,135f,135,155——New PR of 155…..body weight is 153!
Great class, small but really personal and lots of work!!
W/U 3 rounds of 5 pullups, 5 Abmats, 5 Good Mornings(45#)
PVC Progression
Stretch
Wild Ropes
Skill 1 minute of Jumping Squats
45lb bar AMRAP
WOD 4 Rounds for time
Block Run (400m)
10 Knees to Elbows
8 DB Thrusters 40/25
2 Tire Flips 400lb/150lb
30 Jumprope
Andrew—-Rx+/45db—-17:21
Brandon—Rx———–16:21
Steve—–Rx———–15:25
Mike——35—-2 rds+–17:00
Charlie—-Rx—-1 rd—- 7:00
That was Insane……Big tire flips!!! Great jobs Guys!!
W/U 100 Jumprope, 20,10,5 of 12″ wall jump touches, KB swings, Dumpster run
Skill Deadlift
WOD 6 Rounds for time of
10 OHW Lunges 40/25/10db
6 Box Jumps 30″/24″
3 Deadlift 225#/185#/120#
Josh—–Rx+50db——–11:05
Sarge—-Rx————–10:08
Steve—-40/24″-20″/185–9:51
Brandon–35/30/185——-12:15
Wesley—40/30/185——8:51
Charlie—-30/30/185——13:15
Mike——35/20(step)120–10:29
Vicky—–20/12/120——-10:29
Brooke—-15/12/50——–10:20
Judy——10/12/50——–13:11
What a group this moning!! It was so nice and cool out, fall is coming!
W/U 1 minute of Overhead Slosh Pipe then 3 rounds of
10 Knees to Elbows
15 Pushups (handlift)
30 Jumprope
PVC Progrssion
Skill Sumo Deadlift Highpull
WOD 4 rounds for time of
10 DB Snatch Right Arm 40/25/10
10 DB Snatch Left Arm
25 Jumping Pullups
Dumpster Run (200yards)
Sarge———Rx——13:00
Stink-A——-40/35–13:25
Brian K——–35—–13:19
Wesley——–25—–12:28
“Dirty” Don—15——13:19
Sally”Filet”Mignone-10-14:00
Derrick——15/10—-12:00—2 rounds+Pukie
Mike”StickMan”-10—-21:00–Double Pukie!!!
Great Class with visitors and newbies. Thanks Sally and Don for coming. Thanks Derrick for giving it your all, and special thanks to “Stickman” Mike for not Puking in the BOX!!!
W/U 3 rounds of 10 Airsquats, 10 Abmat, 30 Jumprope, PVC, Stretch
WOD “The Bear Complex”
5 rounds of 7 Evolutions
1 Evolution is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Once you begin an Evolution the bar cannot rest on the ground or 3 Burpee Penalty. Increase weight after each successful round. No time component, just get it done!
Team and weight finished with:
Josh and Shaun———-125lb
Brandon and Steve——105lb
Charlie and Mike———-80lb
Vicky———————–50lb
Huge work by everyone!
Yea……love for the BEAR!
W/U PVC Progressions, 30 Jumping Jacks, 20 Ring rows, 40 Mountain Climbers, Stretch
Skill 20 Handstand Pushups
WOD 3 rounds for time
Double Dumpster Run (200yards)
20 Air Squats
20 Abmat V-situps
10 Box Jumps 24″
Todd——8:34
Shawn—-8:38
Wesley—8:58
Brandon–10:28
Brian K—-10:34
Steve—–10:53
Vicky——13:55
The Box is shaping up! Thanks Shawn for pushing me! 2 Great classes this morning!
W/U 16 Horizontal Jumping Burpees, Jumprope, 2 minutes of 30 sec wall squat holds, 2 minutes of bottom squat hold, stretch
Skill Max Press 1x1x1x1x1x1x1
WOD “Deadpress”
10 rounds of
15 Deadlift 135/80
15 Pushups (handlift)
Time cap of 18 minutes
Shawn—–Rx—-16:39
Jersey—–Rx—-8 rounds
Andrew—-Rx—-7 rounds +6PU
Brandon—Rx—-7 rounds +5DL
Steve——Rx—-3 rounds, tons of pushups!!!!
Wesley—-80lbs–14:35
Mike——–80lbs–5 rounds
Sarah——50lbs–5 rounds
Big workout this morning, especially after “FRAN” yesturday! Time to get a mop bucket!
W/U stretch, jog
TEAM WOD……
100 yard Sled Drag(70lb)
50yard Swim
200 KBs Swings(50lb)
100 yard Sled Drag
50yard Swim
200 Burpees
Sled Drag
50yard Swim…Time!
As a team of 4…..start with a 100yard sled drag for each member, once complete then 50yard team swim. As the last member of the team comes out of water complete 200 KB swimgs, one person works at a time. Once Kb Swings are complete each member does sled drag again, then team swim. Upon completing team swim complete 200 Burpees. End with another sled drag for each person and a team swim!
Team 1
Josh
Shawn
Brandon
CJ—-Charleston Firefighter
Team 2
Todd
Jersey
Steve
Tim—-from Atlanta
Team 2 came in first with a time of 28:15. Team 1 was right on our tail with 28:50.
Great day at the Beach! So fun….Burpees in the surf rock! I know we turned some heads and showed some people how CrossFit Grit plays at the beach.
