The One and ONLY Island Box!
“Maneater…..thank you sir may I have another”
Maneater—–Thanks CrossFit Mortuus
…thank you sir may I have another—-CrossFit Grit
10,9,8,7,6,5,4,3,2,1
Pullups
Pushups (HL)
Jumping Airsquats
Rx+ wear a 20lb Vest
Rest 5 mins
25 Sumo Deadlifts 185/115
50 Abmat situps
“Grace…and then some!”
Do Grace,
30 clean and jerk 135/95
then rest 5 min
5,4,3,2,1 of
Deadlift 225/135
Box Jumps 30/24
then rest 6 min
Rx + Run 1 mile
Rx + Fitarded—Where a Vest!
We had alot of Fitarded Gritters
1 mile run with vest times:
Blaine 7:00
Chris 7:32—–I think
Mike K 8:32
Todd 10:00
Cathy 10:32
Mike E 10:36
Hanna 12:20–I think
GRITTERS are CRAZY!!!!!!!!!!!!!
It is the First WOD of the second year of CrossFit Grit and it is going to be a BEAT DOWN!!!
“Helen……then a Beating”
With a 20 min Window preform:
“Helen”
3 rounds
400m Run
21 KB Swings 53/35
12 Pullups
then, with the rest of the 20 min do as many
reps as possible of:
Overhead Squats 95/65
5 rounds of Barball
As a Team of 2 perform
1 works at a time
200 Airsquats—Active rest is Plank
150 Abmat V-situps—-rest
100 Pushups—-Active rest Bottom Squat Hold
75 Medball Over Bar Toss 20/14—if you drop the ball—5 burpees each
50 Box Jumps—-Alternate partners
25 Wall Climbs
4 rounds for time
20 Double Unders
15 Deadlifts 115/80
10 Power Cleans 115/80
5 Front Squats 115/80
200 m Run
“Sweaty Balls”
25 min AMRAP as a Team complete
10 Medball Airsquat Tosses
50 Medball Over Bar Tosses
50 Medball Abmat Situp Tosses
400m Medball Run……..
If you drop the ball do 5 Burpees……
Team Todd/Mike K were in the lead until Todd dropped the “Sweaty Ball”….
Team Holly/Dude—-4 rds + 200m
Team Todd/Mike K–4 rds + 100m
“Running Filthy Fifty”
For Time:
50 24 in Box Jump 24/20
50 Pull-up jumping
200 m Run
50 Kettlebell Swings 35/26
50 Walking Lunges
200 m Run
50 Knees-to-elbows
50 Push Presses 45/33
200 m Run
50 Back Extensions
50 10 ft Wall Balls
200 m Run
50 Burpees
50 Double Unders
200 m Run
“Don’t Drop the Bar”
Buy in is 10 Bar Facing Bar Over Burpees
then
1 through 9 up ladder of Hang Power Cleans 95/60
9 through 1 down ladder of Push Press 95/60
then
Cash out of 10 Bar Facing Bar Over Burpees
TREAT—if you Drop the bar you must run 200 m.
Reps go like this.
1 Hpc 9 PP
2 HPC 8 PP
3 HPC 7 PP
and so on!
Good luck and GO HARD.
Fastest time was….Todd Rx 6:16 No Drops.
Chipper with a Treat
50 Kb Swings 53/35
50 Airsquats
50 Abmat V-Situps
50 Overhead Walking Lunges 35/15 plate
Treat- do 5 Burpees every 1:30…….Go Fast!