The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1 7 Rounds
1min ON 1 min OFF
10 Push Press 95/65
Max Effort Double Unders in remaing time
rest 2 min
WOD 2
30-25-20 Abmats
15-10-5 Burpees
400m Run
Results
Gritter DU/S WOD 2
Kathy RX 31 10:57
Seth RX 42 10:32
Clayton RX 64 11:35
Giery RX 152 12:26
Mike K RX 366 10:39
Anne RX 184 12:54
Roth RX 48 14:11
Carole RX 109 13:20
Jake RX 200 11:25
Shaun RX 225 9:24
Royer RX 150 11:34
Melody RX 147 11:51
Bryce RX 29 12:31
Jeff RX 62 15:24
Sara RX 96 10:50
Robin RX 25 11:28
Charlie RX 300 9:18
Nat RX 301 9:36
Todd RX 424 10:30
Alix RX 35 15:40
Van RX 327 9:35
Steppy RX 98 15:42
Richard RX 115 13:52
Hal RX 434 9:09
Kayla RX 232 10:43
Kristy RX 237 13:37
Cole RX 345 8:36
Kelly O RX 317 11:08
Cliff RX 65 13:20
Trip RX 59 15:02
Joe F RX 221 9:24
Hop RX 58 13:19
Jacob RX 146 17:28
SiXone RX 6 13:30
Buddy RX 78 14:28
Mandy 53 8 11:43
Rachel 3 13:00
Jill 17:47
Celeste 98 10:38
Jane 211 13:17
Katie 454 11:45
Sean 269 12:35
Marcos 617 10:45
Alexa 410 11:30
Jessica 147 12:11
Anna 14:50
Chase 129 12:00
Steven 122
Phil 13:30
Hannah 12:00
WOD 15 Min Amrap
4 Deadlifts RX-275/175 Scaled-225/125
6 Bar Pushups
8 Pistols (Alt Leg)
**Sub Reg Pushups and DOUBLE Air Squats**
Strength WOD
Back Squats
5x4x3x2x1x1x1
**DO NOT go up in Weight UNLESS you have FULL DEPTH**
Endurance WOD
1 Mile Run
Results
Gritter Weight Rounds
Mike K RX 13+10
Mike E RX 10
Anne RX 7+1
Kat RX 10+1
Kayla RX 7+10
Shaun RX 10
Todd RX 14+4
Nat RX 9+4
Cole RX 13
Seth 205 12+10
Laura 105 8+1
Kathy 125 12
Miranda 125 11+3
Haley 105 12+1
Katie 125 10
Jeff 275 7
Bryce 125 10
Jake 275 10
Carew 235 10
Royer 125 11
Sandy 125 12
Marcos 225 10
Carole 125 10+1
K-Rev 125 10+3
Jade 275 9
Joanna 105 11
Jessica 125 9
Couch 275 8+3
Ariel 125 11+10
Richard 135 10+23
Krista 105 10
Jacob 275 12+10
Cliff 225 10+10
Hannah 125 11+3
Mandy 105 11+16
Ava 65 7+16
Sean 175 11
Mandy F 175 11+16
Steppy 125 8+4
Buddy 225 8+4
Chase 135 11
Brian 175 14+4
Trip 185 10+10
Joe F 225 13
Jason P 275 9+4
Joe L 125 9+14
Miranda 125 12+4
Amber 105 13+8
Cameron 125 10
Jay 175 11
Chuck 225 9+1
Warm-up 25 Toes thru Rings
WOD “SiXoNe”
Buy In 1000m Row
10-1 of
Kb Swings 53/35 RUSSIAN
KB Side Lifts (Each Side)
KB Goblet Squats
10 Hollow Rocks (each Round)
Strength
Bench Press 10/8/6/4/2 @ 100% Body Weight
WOD “Robin’s 44”
2 Rounds for time of
22 Burpees
22 KB Figure 8 with Hold 53/35
22 Step Ups with KB 24/20
22 Wall Balls 20/14 10/8′
22 Kick Ups
4 Tire Flips 600/400
WOD “Happy Birthday “MF Jones”
1 Rep Max DEADLIFT
PICK UP THE HEAVIEST WEIGHT YOU CAN!!!!!
WOD II
1 Rep Max Weighted Pullup
The heaviest pullup you can do.
Skill
4 X 200m Repeats
rest exactly 1 min between sprints.
Results
WOD “Helen”
3 Rounds of
400m Run
21 Kettlebell Swings 53/35
12 Pullups
rest…then
Strength
5x5x3x3x1x1 Overhead Squats…Get heavy.
Results
Gritter OHS
Marcos RX 14:15
Charlie RX 8:52
Buddy RX 14:52
George RX 11:47
Bryan RX 14:29
Cliff RX 13:31
Jacob RX 11:57
Joe F RX 10:23
David RX 14:20
Lane RX 14:36
Carole RX 16:14
Robin RX 12:57 115
Jean M RX 11:11
Sarah RX 14:09 105
Van RX 9:02 205
Craig RX 14:36
Bobby RX 16:42
Hal RX 9:18
Cole RX 8:49
Katie RX 14:47
Anne RX 12:54
Kathy RX 14:50
Haley 12:30
Millie 12:09
Brantley 14:50
Sean 13:01
Jane 14:06
Mandy 16:51
Jeff (green) 14:30
Bryce (15/green) 13:11
Chase (blue) 14:50
Richard (53/blue) 16:43
Jason P (53/blue) 16:16
Gordon (53/blue) 16:46
Hannah M (35/blue) 13:18
K-Rev (35/blue) 11:38
Emmy (35/blue) 15:22 111
SixOne (35/blue) 12:49
Ava (26/blue) 17:33
Phil (35/jump) 15:48
Krista (26/jump) 13:52
Rachel (26/orange) 14:08
Steppy (35/green/blue) 15:21
Cameron (35/row/green/blue) 14:07
WOD 15 Min Amrap
10 Sumo Deadlift High Pulls 70/53/44/35
10 Pushups (hr)
20 Abmat Situps
X-GRIT (ONLY)
5 Ground to Shulder 100/50 (Alt Shoulder)
5 GHD
5 HSPU (1pad)
10 Back Extensions
WOD EMOM
10 DU/30 Singles
1 Goblet Squat 70/53/44/35
1 Sumo Deadlift
Add a Rep each Round.
Once you fail at the required work in the allotted time go back down the ladder from the last completed round.
Example: Failed on 10’s, completed 9’s, go back down starting with 8’s.
Strength
5×5 Strict Press
1/2 Body Weight and up
WOD “Hal” Birthday
25 min Time Cap for ENTIRE WORKOUT
800m Run
36 Box Over Burpees 24/20
800m Run
36 Toes To Bar
800m Run
TIME!!!
If you finish before 20 min rest until the 20 mark then,
Strength WOD “Randy?”
From 20-25min Start
As many Snatches @ 75/55 as Possible in 5 min (or 75)
Burner WOD
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Strenght WOD
5 Rounds
10 DB Press 50/35
5 Pushups (on DB)
10 DB Hang Clean
5 Goblet Squats (1 DB)
