The One and ONLY Island Box!
The One and ONLY Island Box!
Wow, what a great day. Excelent presentation on eating Paleo by Keith Hand. Then off to Mallory Park for a brutal team WOD. There was a ton of work put in during that short 19mins 19secs!!! The first of hopefully many Saturday WODs together with CrossFit Brunswick. Keith, you got some real talent there!
W/U Jumprope, High knees, power skips, side steps, frankenstien walk, PVC Progression
Skill Parrallette Shoot Throughs
Team Wod As a Team complete the following.
100 Burpees
100 Air Squats
500 Jumprope
Treat: While one team member from team A drags 45# sled 50 yards, one member of Team B can start work. When team A member passes finish line and yells “GO” one Team A member can start work and team B must stop work and remember reps. As team A is working one team B member drags sled. When team B member returns to finish line and yells “GO”, team A must stop work and remember reps then drag sled as team B starts work again. Only one team member can work at a time, and only team A can work while team B drags sled and vice versa. The key is to drag the sled as fast as possible to give opposing team the least amount of time to work!
Team A Weaver, Keith, Russ 19:19
Team B Todd, Leslie, Lydia, Kristen 19:19……..at 256 jumprope!
