The One and ONLY Island Box!
The One and ONLY Island Box!
In observance of the Holiday we will be CLOSED on the 4th.
Have fun and Thank a Soilder……..See you Tuesday! Todd
WOD ALERT!!!!
We have some out-of-town guest and in Grit fashion we will be holding a Special Session…….8:30am WOD……Eat your Wheeties…….well don’t eat those cause they are grains, but eat something you don’t mind seeing again post-wod!!!
“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
