The One and ONLY Island Box!
The One and ONLY Island Box!
W/U stretch, jog
TEAM WOD……
100 yard Sled Drag(70lb)
50yard Swim
200 KBs Swings(50lb)
100 yard Sled Drag
50yard Swim
200 Burpees
Sled Drag
50yard Swim…Time!
As a team of 4…..start with a 100yard sled drag for each member, once complete then 50yard team swim. As the last member of the team comes out of water complete 200 KB swimgs, one person works at a time. Once Kb Swings are complete each member does sled drag again, then team swim. Upon completing team swim complete 200 Burpees. End with another sled drag for each person and a team swim!
Team 1
Josh
Shawn
Brandon
CJ—-Charleston Firefighter
Team 2
Todd
Jersey
Steve
Tim—-from Atlanta
Team 2 came in first with a time of 28:15. Team 1 was right on our tail with 28:50.
Great day at the Beach! So fun….Burpees in the surf rock! I know we turned some heads and showed some people how CrossFit Grit plays at the beach.
W/U 50 Jumprope, 20 airsquats, PVC, 30secs Overhead Sloshpipe
Skill Power Clean 5x5x5x5
WOD 4 rounds for time of
15 DB Push Press 50/25
15 Handlift Pushups
5 Pullups
Josh——Rx—–7:33
Shawn–120bar—8:30
Andrew—80bar–8:15
Brandon—45/35–11:10
Steve—–50/35–12:50
Tim——-45/35—13:08
Mike——25——6:00 3 rnds+
T——–20——-8:30 3 rnds+
Sweet morning…tons of sweat, I need a mop for the Box now! Everyone stayed as heavy as possible the whole time!
W/U 50 Jumprope, 25 Jumping Jacks, 20 Slow down-jump up air squats, Stretch
Skill Rope Climb Progression
WOD “TRANNY”
5 rounds for time of
10 Kettlebell Swings 50/25
15 V-situps
20 Airsquats
“Catch that Tranny” Sprint
6:15am Class
Shawn—Rx—–8:40
Brant—-Rx—–8:51
Wesley–Rx—–9:30
Jersey—Rx—–9:57
Steve—-Rx—–10:30
Conner–Rx—–12:04
Brandon-45#—9:57
Tim——-40#—11:04
Nicole—-10#—12:08
Mike——15#—6:53–3rounds
9:30am Class…Yea thats right people…the first 9:30am class!!!
Todd—-Rx—–7:40
Trey—-Rx——9:59
What a great morning, not only a full 6:15am class with a drop-in…Tim from Atlanta, but a 9:30am class with another drop-in…Trey from CrossFit “The Garage” in Atlanta. Thank guys and girls for helping me break in the “TRANNY”.
Spent the rest of the day painting the baseboards and pullup station “Cannonball” Black….It look sweet. Thanks Shawn for helping with that.
W/U 100 Jumprope, 30 Abmat situps, 1min Plank hold, Stretch
Skill/Strength Deadlift 10,8,6,4,2 Start medium and add weight after each
Josh——-275
Andrew—170
Brandon–170
Steve—–155
Vicky——100
Travis—–100
WOD 5 rounds for time of
25 Jumping Pullups
10 1 Arm Snatches (each arm)
Andrew—–50/30—–10:59
Josh———50———11:07
Steve——-35———-11:38
Brandon—-35/30——12:11
Vicky——–20———-13:03
Travis——30/15——-14:40
Great Work!! Everyone pushed really hard. Josh, huge weight. Sterve, you rock. Travis, you pushed through the pain. Andrew, way to try and stick it our with 50’s as long as possible. Brandon, you are coming on strong. Vicky, steady work non stop!!
Skill Hand stand Pushups
WOD 3 rounds for time
10 Box Jumps 24/20
15 Knees to Elbows
10 DB Thrusters 50/25
Dumpster Run
Wesley—–30lb—8:30
Andrew—–40lb–8:56
Brandon—-25lb–10:04
Josh———50lb–10:15
Vicky——–15lb—10:26
Sarah——-15lb—10:39
Shawn——50lb—10:46
Steve——-35lb—11:01—Sub 20 Abmat Situps for Run
Great jobs ladies and gentlemen. The Box is gonna Rock!
W/U Jumprope, PVC
3 rounds of 10 Air Squats, Situps, Pushups
Skill Sled Drags
WOD “GRACE”
30 Reps of Clean and Jerk
Shawn—-130#—4:32
Jersey—-80#—–2:35
Brandon–80#—–3:18
Steve—–30#db–2:04—round 2—2:11
Michelle—50#—–2:06
Nicole—–10#db–2:35
It was a good morning!!!! Thanks Michelle and Nicole for coming out for your first class, you girls did great! Michelle, will be having you teach some more Bar moves for sure! Steve….I love that you did her twice!!!
W/U Stretch, PVC, Walks!
Skill 2 minute Tabata Squats
WOD Stations…..1 minute on, 1 minute off..2 rounds of each
Jumprope
Abmat Situps
Knees to Elbows
Kb Swings 50/35/25
Dips
Tom King—50#—-542 reps visiting from CrossFit Bloomington Normal
Joshua—–50#—-530 reps
Shawn—–50#—-496 reps
Andrew—-50#—-435 reps
Brandon—-50#—-423 reps
Jersey—–50#—–398 reps
Vicky——25#—–362 reps
Travis—–35#—–350 reps
Tara——10#—–195 reps
Sara——-25#—-176 reps
What a morning. The sun was coming up, the Kingfish tournament boats were speeding offshore. We had Tom King visiting from CrossFit Bloomington Normal, what a great guy and hell of a crossfitter.
Ran the “Stations” this morning and it was sweet! Huge numbers for everyone. Travis brought his sister to the workout and dispite it being her first workout and in FLIP FLOPS, she put up very good numbers! Thanks all who helped with the new box. It is gonna be awesome!
It is ON now! The new BOX is in stage 1…clean and prep!
W/U Stretch, PVC
Skill Overhead Squat 5x5x5x5
30#/50#/80#/80#
WOD “DECK OF CARDS”
Hearts—-Burpees
Spades—DB Push Press
Clubs—–Air Squats
Diamonds-DB Dead lift
Brandon—-25#DB
Jersey——30#DB
Shawn——35#DB
Todd——-45#DB(stupid choice)
Beautiful morning. Had a light shower to wet everything but clouds cleared for a nice sunrise. Shawn from Colorado joined us for his first class. He just moved here and used to workout at CrossFit Agoge! Super Strong guy! Jersey did great holding in his anger for me!!! Brandon, way to fight through and finish out. thanks everyone for playing.
W/U
Jog the Block, at every corner complete 30 Jumprope and 10 airsquats
Stretch, PVC Progression, Snatch movements
Skill
Pullups and Ring Dips
WOD 5 Rounds for Time
10 Kb Swings 50/25
10 Box Jumps 24″/20″
10 Pushups(hand lift)
250 yard run
Weaver–Rx+50/30″—14:14
Jarad—-Rx+50/30″—16:14
Wesley–Rx———–13:15
Brandon-Rx———–17:45
Rhett—-Rx———–15:51
Andrew–Rx———–18:03
Brian—-40/24″-20″—-17:45
Steve—IR-50/Stepup–17:06
Sara—–25/12″——–20:53
Vicky—-25/12″——–21:48
Had a great morning, plenty of pullup and ring dip work! Lots of energy on the WOD. Weaver Pr’d from last May with 50# up from 25# and 30″ box jumps up from 24″. Way to stay strong Jarad, big weight and TALL box! Wesley, Rhett, Brandon, and Andrew crushed the WOD Rx’d. Brian was smoking the box jumps with touch and goes and kept the intensity high!! Steve, despite being on the IR list pushed through the pain and threw the 50# along with stepups and the runs, hugh heart Steve. Vicky is back! Great job girl keeping that momemtum up. Sara you did great with the 25#! What a morning!
