The One and ONLY Island Box!
The One and ONLY Island Box!
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!
W/U 50 Jumpropes, Stretch, PVC, Snatch progression, Squats
3 rounds of
10 pullups
20 airsquats
30 abmat situps
Skill Snatch
WOD 3 rounds for time
10 Ground to Overhead 80/50/25
200 Yard shuttle run
Rhett——Rx—6:59
Brian——-50—5:06
Mike——-50—5:19
Courtney-20/12–4:51
Wesley—-80/60-4:36
Anne——30—-6:49
Nice work this morn. Courtney, Brian, and Mike decided it would be fun to run to the workout from a mile and a half away!!!
Mike, great first workout, hope you decide to keep coming.
Rhett, way to push through Rx!!!
Wesley…super speed, we got to get you your own bar for sure!!
Anne, you are amazing!! And I am not just saying that because you birthed my children!!!
W/U 400m Jog, PVC, 15 Handstand Pushups, 15 45# Good Mornings, 15 Box Jumps, 15 Toes to Bar, 15 Abmat V-situps
“Helen”
Run 400 Meters
21 Ketlebell Swings (53lbs, 35lbs)
12 Pull-ups
3 Rounds For Time
Keith-Rx-7:52
Weaver-Rx-9:22
Todd-Rx-9:47
Steve-11:51 (35lbs)
Jersey-12:26 (35lbs, Green band)
Andrew-16:02 (35lbs)
Amanda-15:37 (20 lbs, Ring Rows)
Leslie-19:44 (Red Band)
Jared-21:32 (40lbs, Red Band)
A great morning workout with the Brunswick crew…Thanks Keith and Leslie!
W/U 100 Jumprope, Stretch, Inverted Box Pushup Proggression
Skill Snatch
WOD 5 Rounds for time
7 Clean and Jerk 120/80
21 Jumping Pullups
Weaver—Rx—10:51
Brandon–80—-10:33
Steve—–80—-11:26
Jersey—-80—-11:26
Men the Boxes are AWESOME!!!!!!!!!!! So many things we can do now. Strength is coming!!!!!
Hard work paying off!!!!
W/U Jog and Stretch Complexes, 20 Jumping Lunges
Skill 100% Sprint around Block (about 250 yards?)
Calvin 41:37
Weaver 45:19
Steve 48:30
Brandon 49:00
Andrew 50:72
Chris 50:90
Wesley 52:00
Brant 54:00
Elizabeth 54:95
Courtney57:17
Sarah 1:10:47
Travis 1:20:30
WOD 4rounds for time
5 Man Makers 25/20/15
10 Knees to Elbows
50 Jumprope
Run 250 yards
Weaver—Rx—-13:45
Brant——Rx—-16:33
Steve—–Rx—–19:05—-Pukie!!!! And still kept running!
Andrew–25/20–17:08
Wesley—20——14:02
Brandon–20/15–24:15
Courtney–15—-18:08
Chris——-20/15-21:35
Elizabeth—8—– 3+ rounds
Sarah——8—— 3+ rounds
Travis——15—-3+ rounds
Cool Down…Sled Drags and Ocean Swim
Huge numbers this morning. Had to stagger start times. Everyone did great staying with it and getting the work done. Jumprope is becoming second nature to alot of people!! Great Morning
