The One and ONLY Island Box!
“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!
“Randy”
75 Power Snatches for Time
(75/50)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Saturday morning Beach WOD 8:30am at The Coast Guard Station near East Beach. Come ready to get Wet and Gritty
3 WODS
7 min amrap
10 Airsquats
5 Burpees
rest 3 min
7 min amrap
10 Kb Swings 53/35
5 Db Thrusters 40/20
rest 3 min
3 Deadlift 185/100
4 Boxjumps 24/20
5 Knees to Elbows
Count up rounds completed for each wod and total.
ONLY FULL rounds count!!!
5 + 9 equals 5 rounds……go hard and get that full round in before time!
Buy-In
100 Double Unders or 300 Singles
Then 6 Rounds of
5 Wall Climbs (chest from floor to chest on wall)
5 Turkish Get-ups 35/20
100m Run forwards
100m Run Backwards
Lifting Ladder
With no time frame complete
10 Rounds of
5 Deadlifts 185/135
4 Cleans 135/95
3 Thrusters 95/65
2 Snatch 75/45
1 OH Squat 75/45
Our oldest Gritter turned 64 yesterday so per GRIT rules he got to program the WOD. Tom Shank and his wife Jill, are heading back to Colorado and will be missed greatly. They did an awesome job rolling into the CrossFit Grit world. Tom lost 20+ lbs and Jill lost a huge 30lbs. Go forth and spread the love Shanks! See you next time!
“The Shankman”
400m Run
64 Pullups
64 Air Squats
400m Run
64 Abmat Situps
64 Kb Swings 53/35
400m Run
15 min AMRAP
10 Over Head Walking Lunges 45/25 plate
10 1 Arm DB Snatches (5 per arm) 35/20
200m Run
20 Mountain Climbers (2ct)