The One and ONLY Island Box!
The One and ONLY Island Box!
W/U It’s Fun to Run….high knees, power skips, burpees, lunges, stretch, backwards, sprint!
Skill Sumo Deadlift High Pulls
WOD 7 Rounds for time of:
50 yard Farmers Carry 50/25
10 Box Jumps 24″/20″/12″
10 Overhead Walking Lunges 25/15
TREAT—On the Minute every Minute….5 Pushups
Weaver Rx+ 50/24″/50 13:22 65 pushups
Rhett Rx+ 50/24″/40 13:56 65 pushups
Andrew 40-25/24″/25 13:56 65 pushups
Jersey Rx+ 50/24″/40 17:59 85 pushups
Steve 45#/24″-20″/25 19:50 95 pushups
Brandon 45/24″-20″/25 22:30 110 pushups
Lynda 25/12″/15 24:00 48 pushups
Sara 25/12″/15 24:00 48 pushups
Cool Down……50 Yard Sled Drags…90#/45#
Clean up!
That WAS an EPIC morning. Everyone pushed to there limit. I thought a couple of people might add to the vegetation…There was very little rest and no quit in them this morning.
Weaver, Rhett, and Jersey stomped out some Rx+ work!!
Andrew, Steve, and Brandon just motored on, and on, and on!
Lynda and Sara put out 24 straight minutes of non stop effort, Great job ladies!
I am proud of how much Heart came out this morning. These are Warriors…everyone of them!
W/U 50 Jumprope, Arm warmup-Stretch, High Knees, Powerskip, Frankenstein, Electric Fence.
PVC Pass Throughs
2 minutes of Tabata Pushups, Chest to Deck, 10 on 10 off!
Skill Push Press 5x5x5x5 Increase weight for each round
Wod Partner Workout 15 min AMRAP As a team of 2 complete the following.
40 Air Squats
30 V-situps
20 KB Swings
10 Burpees
Run 250 yards
Only One person works at a time!
TREAT—a 25#/10# plate must be held by one team member the whole time.
Weaver/Brant 50#kb/25# plate 3 rounds +37 air squats
Jersey/Jarad 40#kb/25# plate 3 rounds
Steve/Brandon 30#kb/25# plate 3 rounds +30 air squats
Travis/Andrew 20#kb.25# plate 2 rounds
Lynda/Sara 15#kb/10# plate 3 rounds
Cleveland/Vicky 20#kb/10# plate 3 rounds
Brent ” Lone warrior” 25#kb…..crushed 2 rounds by himself!!!!! Go Brent
CrossFit Grit has a new record!!! 13 people……holy cow! Brandon had a crash course for his first CrossFit WOD, and put in some great work!
Everyone pushed each other very hard. I had to turn the music up because of all the heavy breathing!
Andrew’s birthday today…He did 22 Jumping pullup burpees……..ROCKING way to start a new year!
Thanks everyone….
W/U 20 Double Unders
Good Mornings
Stretch, PVC
Stair Climbs
Air Squats
Skill DB Thrusters 3x3x3x3
Work up to 3RM…DB
WOD 10,9,8,7,6,5,4,3,2,1,
Up and Overs 45#/25#
Front Kicks (each Leg)
1 Arm Snatch 40/20
Up and Overs…hold plate with 2 hands at your chest, extend to overhead then lower to behind the head with elbows high and tight to ears. Then press overhead and then back to chest for 1 rep.
For Snatches start with right arm at 10 reps, then do left arm for 9, back to right arm for 8, then so on.
U n O/snatch
Brant 50/40 6:56
Steve 45/30 10:28
Rhett 45/30 9:36
Andrew 40/30 9:28
Travis 25/20 12:36
Vicky 25/20 12:59
Sara 25-10/15 11:19
Carole 10/10 13:50
Spectacular morning with the full moon setting and the sun rising. I don’t recall a single person “resting” during the WOD!!!
Brant just murdered it with +Rx, Andrew rocked the 50# DBs on the thrusters. Rhett kept the high intensity. Travis, oh Travis was double repping the snatches…..will just make him that much stronger! Vicky motored through the 25# U n O’s with No Quit! Sarah got faster as the reps went on and held onto the 25# for as long as possible. Great first class Steve, I hope we gave you enough! You really pushed it hard. Carole you had a great first class. Muscle is on its way.
I want to say the gretest thing I saw this morning was after people finished their WOD, instead of sitting down and resting theywalked over and cheered and encouraged the ones who were still working……TRUE CrossFitters!
W/U Tabata Jumprope
Shoot Throughs
Air Squats
Speed Drills
WOD “A Chipper”
50 Air Squats
Run 250 yards
50 KB Swings
Run 250 yards
50 DB Push Press
Run 250 yards
50 Hand Lift Pushups
Run 250 yards
TREAT—first one to run carries Med Ball to corner of block and drops. Next one to come to Med ball picks up and carries to next corner. Everytime you come to the ball and it is on the ground…pick it up!
Saying “CAN’T” Burpee Penalty……Jarad 5…..Jersey 5.
Jarad 40# kb, 25#/15# db 18:53
Andrew 25#kb, 20#/15# db 20:15
Patrick 20#/12#kb, 12# db 22:00 30 reps subbed
Nice work this morning….tons of sweat, and heart!
W/U Jumprope, Jog Complex, jump drills, stretch
Skill/Strentgh Deadlift
WOD 4Rounds for time
10 DB Pushpress
10 KB Swings
250 yard run
Brent 25#/25# 8:53
Weaver 40#/45# 8:50
Conner 25# 25# 9:19
Brant 50#/50# 9:56
Jarad 40#/40# 9:19
Andrew 20#/25# 11:46
Vicky 10#/10# 8:45
Lynda 8#/10# 10:00
What a great morning. Lynda’s second workout, doing awesome. Vicky and Andrew’s first workout, you guys got the excitment for sure. Thanks everyone for coming out early and giving it your all!!
Weaver….more weight
Brent……..more weight
Jarad…….good weight
Brant…….big weight
Conner…..killed it
W/U Jumprope, PVC, Stretch, Sled Drag, Parrallette Shoot Throughs
Skill Air Squats and Overhead Squats
WOD AMRAP 8 min
10 Air Squats
10 1 Arm DB Snatches 40/25
10 Pushups (hand lift)
Cool Down….Stretch
Weaver 40# 4 rds +30 reps
Jarad 40#/25# 3 rds + 30 reps
Brent 25# 4 rds
Rhett 25# 4 rds
Michael 25# 5 rds……First WOD….Holy cow we got a monster here!!!!
Lynda 10# 3 rds……First WOD….There was no quit here folks!!!!! Awesome
Thank Michael and Lynda for coming out for your first class. You guys got huge heart and will do Great!!
WOD 5 Rounds for Time
5/3 Deadlifts 230/80
5 Parrallette Jumps
100 yard Sprint
Anne 80lb 8:18
Todd 230lb 5:50
Great short intense WOD. Awesome job Anne, you are so much stronger than you think!!!
That was an unbelievable weekend of the most insane WOD’s. I can’t even fathom being able to do 9 WOD’s over the course of 3 days. CrossFit proved again that this program creates the strongest individuals both physically and mentally. Unreal. I am so glad to be a part of this community!
We are meeting at the Myrtle Street Beach Saturday morning at 8:30am for a great morning workout. Everyone is welcome. This workout is for ALL skill levels. Comeout, bring your friends and family and get exposed to CrossFit.
