The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “Tabata Time”
2 rounds of
8 intervals Tabata Row for Calories
Record Calories
rest 1 min
8 intervals of Tabata Plank (Front/side/6″/Side)
Results
Gritter I II
Clayton 69 69
Mike E 60 43
Gil 76 77
Debbie 40 41
Laura 32 33
Seth 59 59
Jacob 62 50
Nicole 47 49
Hannah 38 40
Haley 35 41
Jane 44 42
Craig 64
Lane 58 53
Alexa 41 43
Royer 42 44
Bryce 47 44
Kellie 45 50
Sandy 44 44
Amy 47 46
Marcos 59 54
Kara 49 50
K-Rev 44 45
Scott 57 55
Joanna 38 42
Jessica 45 48
Sarah 39 45
Emory 32 34
Bailey 39 32
Rachel 37 32
Mike K 75 61
Bre 42 40
Euell 54 53
Miranda C 41 39
Hal 79 75
Cliff 64 62
Kelly O 54 53
Joe L 54 49
Bryan 61 63
Miranda L 44 46
George 56 50
Sean 60 57
Steven 51 53
Cameron 36 43
Shelby 37 37
Krista 40 37
Jill 37 38
Mandy F 51 43
Sean 58 58
Wes 47 50
WOD “Narlie Chipper”
Buy In 400m Run
20 HSPU (DB Press)
40 FlutterKicks (4ct)
200m Run
20 Pushups (Hr)
40 KB Swings (Russian 53/44)
200m Run
20 Toes to Bar
40 KB Side Taps (2ct)
Cash Out 20 Burpees
Results
Gritter Time
Seth RX 15:10
Mike K RX 13:55
David RX 19:51
Marcos RX 19:50
Kayla RX 15:14
Kat RX 19:36
Nat RX 18:35
Anne RX 22:47
Sarah RX 22:20
Jade RX 15:02
Hal RX 12:35
Bryan RX 23:38
Kelly O RX 16:44
Jacob RX 19:44
Shawn RX 12:25
Joe F RX 13:10
Kristy RX 17:30
Haley 26/75 17:12
Nicole 26/26 17:57
Lisa 15/26 22:!7
Morgie 15/26 22:12
Chuck 45/53 20:25
Jane 16/26 16:20
Sean 35/53 18:23
Lane 35/53 17:20
Kellie 20/35 16:17
Amy 15/35 17:35
Kara 25/44 16:16
David J 25/25 16:50
Bryce 20/44 19:13
K-Rev 20/44 18:06
Robin HS/44 25:39
Burt 45/53 18:15
Melody 20/44 18:56
Emory 15/25 20:27
Giery 40/53 16:26
Richard 40/53 20:52
Chase HS/44 19:04
Celeste WOD x 14:57
Cliff 40/53 17:36
Tripp 50/43 19:56
Stephen 30/44 20:50
Scott 45/44 17:02
Miranda C 15/35 19:49
Brantley 50/53 18:40
Brie 25/35 16:50
Hannah 20/44 18:04
Phil Row 17:28
Cameron 25/35 18:49
Miranda L 25/35 17:20
Nancy 15/35 18:38
Rachel 15/35 19:23
Jill 20/26 21:49
Jason R 30/44 19:40
Krista 15/35 19:15
Hoop 40/53 15:15
Mandy 15/35 15:39
Buddy 50/53 21:14
WOD 9-15-21
Deadlifts 225/165
Box Jumps 24/20
Wall balls 20/14
Skill Handstand Pushups
Results
Gritter Time
Brantley RX 13:52
Cole RX 6:00
David RX 8:48
Todd RX 7:17
Shawn RX 8:38
Jade RX 10:51
Anne RX 12:23
Nat RX 9:22
Robin RX 9:38
Mike K RX 6:40
Kat RX 7:38
Jacob RX 12:04
Ben RX 6:35
Seth 185 12:10
Nicole 125 14:07
Kayla 125 8:06
Chuck 225 15:35
Katie 105 11:20
Jeff 225 11:16
Bryce 105 9:51
Royer 105 7:54
Alexa 95 9:34
Carew 185 11:00
Jason W 195 10:58
Scott R 185 8:39
Amber 105 7:25
Sandy 105 7:58
K-Rev 105 9:50
Jackie 85 11:30
Jessica 105 10:10
Anna J 85 12:54
Rachel S 105 9:33
Joanna 105 10:05
Hal 185 7:00
Giery 185 10:26
Lane 185 11:38
Richard 185 12:04
George 185 9:51
Clayton 185 11:27
Hannah 105 10:41
Shelby 105 11:57
Celeste 105 7:30
Sean 185 15:15
Cliff 185 10:42
Euell 165 10:48
Trip 185 17:13
Buddy 185 13:46
Bryan 165 11:43
Miranda C 85 12:30
Nancy 85 10:10
Mandy 115 10:41
Kelly O 135 7:53
Rachel 85 8:42
Miranda L 135 8:13
Krista 85 8:40
Jason R 165 10:12
Cameron 105 7:35
Joe L 115 11:14
WOD SDHP-PUSHPRESS
21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press
Scaled 21-15-9
This is a Lighter FAST WOD so focus on PERFECT FORM and RANGE of MOTION
SMOOTH is FAST
Post WOD
400 m Farmers Carry 53/35
Every time you set down KB do 5 Goblet Squats
Results
Gritter Time
Jacob RX 10:52
Hannah RX 15:14
Haley RX 12:50
Jane RX 10:49
Chuck RX 13:31
Katie RX 13:22
Joey RX 7:35
Shawn RX 8:44
Kayla RX 7:37
Carole RX 11:00
Ryan RX 7:11
Marcos RX 12:41
Jade RX 13:00
Burton RX 10:48
Butler RX 10:20
Todd RX 4:50
Mike K RX 4:48
Giery RX 9:44
Robin RX 10:15
Anne RX 9:19
Charlie RX 7:06
Hal RX 5:36
Buddy RX 10:55
Cliff RX 11:49
Craig RX 11:24
Jason RX 10:49
Kelly O RX 8:03
Cole RX 5:51
Tim RX 10:50
Amber RX 9:54
Nat 75 3:40
Miranda 55 10:25
Nancy 55 8:20
Joanna 35 8:11
Bryan 75 5:04
Brantley S 7:30
Nicole S 10:30
Jessica S 10:07
Lane 75 8:42
Carew 75 11:40
Bre 55 7:00
WOD “Deck of Cards”
Hearts——Burpee to Plate Touch 45/35…35/25
Diamonds–Plate Side Taps (2ct)
Spades—–Floor Presses
Clubs——-Lunge Steps onto Plate
Joker——-400m Run
Ace-15 or 1—-Are you Feeling STRONG?
King-13
Queen-12
Jack-11
10-2
Results
Gritter Weight
Jacob 45
Hannah 35
Melody 35
Haley 35
Todd 45
Carole 35
Royer 35
Marcos 45
Jeff 45
Anne 35
Robin 35
Jason P 45
Shawn 45
Lane 45
Buddy 45
Mandy 35
Craig 45
M.F. Jones 45
Shelby 35
Chase 45
Richard 45
Giery 45
Hal 45
Cliff 45
Kelly O 35
Van 45
Steve S 45
Miranda L 35
Cameron 35
Bryan 45
Jane 25
Alexa 25
Jessica 25
Sarah 25
Kristy 25
Krista 25
Phil 35
Steppy 25
Rachel 25
Joe L. 35
Euel 35
Laura J 25
Jill 25
Nancy 25
Jason 35
Amber 25
SKILL 2x2x2
Hang Squat Clean
Find your WOD Weight
WOD 2 min EMOM
2 Hang Squat Clean
200m Run
Add 2 Reps each round
***Once you Fail to complete the reps GO BACK DOWN with 100m Run***
Results
Gritter Lbs Rnds
Carole 85 6
Cole 155 10
Kat 95 6
Anne 85 6
Todd 165 10
Mike K 155 10
Robin 85 8
Rachel S 75 8
Jessica 75 8
Patrick 135 10
Charlie 155 8
Kristy 75 8
Brie 85 8
Erin 85 8
Haley 65 10
Nicole 55 10
Meg 65 8
Alexa 55 8
Deb 55 10
Laura 55 8
Jane 45 8
Katie 65 8
Chuck 115 8
Jeff 135 6
David 135 6
Carew 75 6
Sandy 65 4
Royer 65 8
Alexia 55 6
Craig 135 8
Richard 95 8
Bug 95 6
Jason P 135 8
Chase 95 6
Shelby 65 6
Jacob 115 8
Bre 65 10
Cliff 105 6
Buddy 115 8
Bryan 95 8
George 115 8
Joe L 95 6
Joe F 125 6
Giery 115 8
Hoop 115 10
Clayton 135 8
Shawn 135 8
Cameron 55 8
Jill 55 6
Miranda C 55 8
Krista 65 6
Rachel 60 8
Nancy 60 8
WOD “Robbie”
12min Rising Ladder of
1 Deadlift 100% BW/75%
1 Dough Roller
10 Mountain Climbers (2ct on the Bar)
Add 1 Rep to the Deadlift and Dough Roller each round
***Deadlifts MUST be touch and go or 5 Burpee Penalty***
CORE WORK
100 Flutterkicks 4CT BIG
Results
Gritter Weight Rounds
Chuck 225 6+8
Jane 85 9
Katie 105 8+33
Burton 230 8+2
Butler 217 9
Lane 185 7+14
Couch 215 9+1
Marcos 195 8+17
Celeste 130 10+12
Patrick 185 10+3
Shawn 170 11+13
Jade 195 9+7
Gordon 205 7+15
Anne 125 9+13
Melody 135 8+5
Alix 175 8+2
Robin 140 9
Jason P 295 6+9
Todd 205 10+15
Cole 185 11
Mike K 205 10+15
Kristy 130 9+5
Giery 230 7+9
Richard 185 8+4
Chase 130 7+13
Nat 190 8+26
Bryan 145 10+12
Joe F 165 10+11
George 205 7+10
Hal 185 10+12
Van 170 10+29
Cliff 185 9+6
Shelby 115 8+3
Scheottle 170 9+7
Jacob 195 9
Mandy 105 9+10
Carole 120 9+3
Jessica 105 7+8
Jenn 85 8+2
Steppy 125 8+10
Joe L 130 8+23
Miranda L 120 8+18
Kelly O 110 10+7
Stephen 175 7+4
Phil 115 9
Cameron 125 8+16
WOD
50-40-30-20-10
Double Unders/3x Singles
Bicycles
Superman
200m Run
Last round of 10 MUST be unbroken or start back at 1.
WOD 10-1
Good Mornings X-95/65 75/55
Backsquats X-OHS
Hang Cleans
Bent Over Rows
Post Wod
2 min EMOM
30 sec MAX Double Unders
200m Sprint
Results
Gritter WOD I WOD II
Todd X 11:42 226
Mike K X 11:40
Van X 15:13 143
Carole X 20:16 11
Eric X 10:17 162
Shawn X 15:26 184
Jacob 95 23:13
Seth 75 X 16:59
Joe F 75 X 14:18 142
Chuck 75 18:10
Hannah 35 21:00
Jane 35 15:56
Sean 75 23:00
Mandy 55 16:27
Couch 75 X 12:05
Marcos 75 14:57
Jeff 75 14:44
Lane 75 15:19
K-Rev 55 13:15
Bryce 55 13:01
Jessica 55 12:35 281
JM 55 13:15 140
Richard 75 15:45 32
Chase 55 15:15 82
Bobby 75 16:26
Buddy 75 12:49
Mandy 55 17:38
Cliff 75 16:35
Bryan 65 14:34 41
Meg 35 12:30
Alexia 35 13:04
Alix 65 17:10 167
Tripp 75 16:15
Debbie 35 18:25
Phil 45 12:10
Amber 55 11:33
Jason P 95 16:46
Cameron 35 12:58
Krista 35 14:17
WOD 1
2 to 3 attempts @ MAX Distance ROW in 1 min
WOD 2
“25’s UNBROKEN”
3 Rounds
25 Double Unders/75 Singles
25 Wall Balls 20/14
400m Run
***Everytime you fail to go unbroken (even stop to rest) you must do 3 Burpees***
Results
Gritter Row WOD
Butler RX 318 15:26
Shawn RX 332 12:02
Todd RX 351 9:52 UNB
Jean M RX 297 14:14
Charlie RX 336 10:10
Cole RX 10:00 UNB
Eric RX 331 10:10
Seth 308 17:17
Mike E 298 22:39
Laura E 239 31:27
Debbie 245 28:06
Katie 242 13:14
Jane 250 18:21
Burton 305 20:50
Royer 261
Alexa 225
Millie 254 16:53
Sandy 248
Carole 267 18:45
Jade 13:53
Jake 336 14:26
Sarah 257 13:26
Joanna 231 17:15
Anne 274
Rutel S 255 12:30
Bobby 320 17:45
Nat 350
Giery 338 17:37
Couch 347 19:46
Richard 319 19:32
Chase 290 17:58
Hannah 251 14:37
Shelby 241 19:33
Sean 301 24:21
Miranda C 241 18:50
Rachel C 232 18:13
Bre 260 12:21 UNB
Stephen 312 19:59
Kristy 265 13:59 UNB
Bryan 310 17:27
Jacob 358 19:40
