The One and ONLY Island Box!
WOD
4 Rounds/time
3 Ground to Overhead to Overhead Squat 95/75/50
6 Box Jumps 30″/24″/20″
9 Toes to Bar/Knee To Elbows
400 m
Josh Rx+ 12:50
Steve Rx+ 15:10
Mark Rx 14:30
Mike Sub 15:30
Vicki 30/15″ 17:20
Linda 30/15″ 19:48
Warm-up WOD
2 rounds of
5 squats
5 Burpees
5 Pullups
5 V-situps
5 Pushups
Todd 1:11
Sarge 1:12
David 1:41
Crystal 1:48
Steve 1:48
Mark 1:55
Mike 2:10
Alyssa 2:40
Jeff 3:45
“CrossFit Total”
Mike 705
Steve 655
Jeff 645
David 560
Mark 555
Wilks 520
Crystal 415
Alyssa 325
WOD “House of Pain”
1 min on and 30 secs off at each station for 2 rounds:
All for Reps
Clean and Press 115/85
Switch Drill
Back Squat 155/115
Superman situp to Star Jump
Pullups
Jumprope
Lateral side raises 20/10db
Heavy bag lift and twist drop
Lizard 468
Crystal 477
Blake 389
Wes 352
Calvin 431
Michelle 503
Kersey 341
WOD “Jacob’s Ladder”
5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
Starting with 20# DBs complete the evolution as fast as possible, then move up to the next heavier DB in 5# increments. Time stops when you complete evolution with the 50# DBs or at 10 minutes. Women start with the 15#.
Todd 4:40
Josh 5:12
Steve 7:30
Wesley 8:17
Blake 9:31
David 9:42
Jeff 30#
Vicki 30#
WOD “Running Man”
200m run
rest 1 min
400m run
rest 2 min
600m run
rest 3 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run………..TIME
Steve 22:32
Weaver 22:36
Wesley 22:41
Mark 24:05
Sarge 25:40
Vicki 29:54
Linda 32:10
WOD
“Todd and Anne’s 10th Anniversary”
10 rounds of
100 Jumprope
10 Burpees
10 Situps
10 Pushups
10 Squats
10 Pullups
Wesley Rx+ GHD 41:38
Steve Rx GHD 37:43 10 Jumprope
Calvin Rx GHD 36:54 10 Jumprope
Mark Rx 38:07 10 Jumprope
Mike 8 rounds JUmping 36:54
David 32:52
Brent 33:58
WOD “ANNIE’s SINGLE”
150-120-90-60-30
Jumprope
50-40-30-20-10
Situps
Weaver 8:58
Andrew 10:06
Vicky 11:39
Vic 11:53
Mark 13:02
Alyssa 13:33
Steve 14:20
Blake 16:02
Linda 20:00
Mike 21:15
F.Y.I. Alyssa is Steve’s wife……….better step it up Steve!!!
WOD
3 rounds for time
10 Ring Pushups
10 GHD or 20 Abmat
10 KB Swings 50/35
Calvin Rx+ 63# kb 3:32
Weaver Rx+ 63# kb 3:54
Sarge Rx 3:17
Wilks Rx 3:37
Wesley Rx 3:53
Charlie Rx 3:53
Steve Rx 4:03
Jersey Rx 4:27
Brandon Rx 4:49
Vic Rx 4:53
Lizard 25# 4:07
David 3:45
Jeff 2 rounds
WOD
“GI JANE”
100 Burpee-Pullups
Wilks 11:32 Rx
Wesley 11:53 Rx
Steve 14:21 Rx
Blake 14:50 Rx
Linda 9:35 50 Reps
Vicky 10:15 50 Reps