The One and ONLY Island Box!
The One and ONLY Island Box!
Pr’d my last Overhead Squat by 40#s. I did 2 reps because I didn’t know for sure if the first one was low enough!
“Clean-Burp-Dead-Air”
3 rounds of
3 Clean and Jerk 95/65
6 Over the Bar Burpees
9 Deadlifts 95?65
12 Air Squats
200m run
Mike K. Rx 5:08
David B. Rx 5:41
Todd Rx 5:43
Wilks Rx 5:56
Fain Rx 6:18
Steve Rx 6:39
Jersey Rx 9:00(6:15am) 7:41(10:30am)
Anne Rx 9:55
Alyssa Rx 10:05
Vicky Rx 10:12
Great Morning WOD’s
A bunch of Monsters at this Box!! Come if you dare!
“Deck of Cards”
Hearts—–Handlift Pushups
Diamonds–DB Pushpress
Clubs——Air Squats
Spades—-DB Deadlift
Do the reps that correspond to the card value.
Face cards are 10
Ace is 1.
Thanks to all my Gritters for showing up to a Pop Up Class!
Thanks to Don from CrossFit Sandy Springs and Michelle from Crossfit North Atlanta for dropping in….I love this community!
“Annie” 50-40-30-20-10
Double Unders and Abmat V-Situps
*Triple the reps for Single Jumpropes
Todd Rx 9:18 First ever RX’d
Wilks Rx 10:55 First ever RX’d
Steve Singles 11:10
Alyssa Singles 15:08
“Evey Minute…Work”
5 Pullups
5 KB Swings 50/35
10 Airsquats
Perform 1 round every minute on the minute until you can no longer complete work within the alotted minute.
On the 13th round double the reps!!!
Wilks 12 rnds +27rep
Mike K 12 rnds +25
Fain 13 rnds (jumping Pullups)
Vicky 10 rnds (Jumping Pullups)
Mike E 5 rnds
“On the Min, Every Min”
Clean and Jerk 95#
Start with 1 rep and add a rep every minute on the minute.
Score last round completed within the minute.
Josh Rx+ 135# 9rds +5 50reps
Sarge Rx 95# 12rds +8 86reps
Blake Rx+ 100# 10rds 55reps
Steve Rx 95# 9rds +7 52reps
Jersey Rx 95# 8rds 36reps
Mike Rx 95# 7rds 28reps
Crazy Stuff right here!!!
WOD 1
“Trainer WOD”
4 rounds of 5 reps each of
Backsquats 225#
Boxjumps 24″
1 arm Snatch 50#
Double Unders
Todd 4:10
Sarge 4:33
WOD 2
“GRACE”
30 reps fo clean and jerk 135#
Todd 3:00 new Pr
Mike K 4:18 first time attempting Grace!!
4 rounds of
10 Manmakers 25/10
10 Toes to Bar/Knees to Elbows
20 Stepups 24″/20″
Josh Rx+ 25/T/30″ 14:25
Steve Rx 25/T/24″ 20:46
Mike Rx 25/T/24″ 18:30 (3 rounds)
Linda Rx 10/K/20″ 24:42
Vicky Rx 10/k/20″ 18:43
“NANCY”
5 rounds of
400m run
15 Overhead Squats 95#
Todd Rx 15:42
Sarge 75# 12:50
Wesley 65# 14:15
David 45# 13:35
Vicky 33# 21:12
Fain PVC 13:18
MJ PVC 16:45
That Stings Alittle
Rx 2 Rounds of
Rx+ 3 rounds of
100m Walking Lunges…(To the Dumpster)
100m Sprint……(Back to the Box)
10 Knees to Elbows
10 Hand Lift Pushups
10 Star Jumps
Treat—-first person starts with 20lb med ball, does ten walking lunges then drops ball, next person picks up and does ten then drops….so on a so forth til the Dumpster. Each time you come to ball pick it up and do ten walking lunges. If you get to the ball at the Dumpster then pick it up and carry it on the sprint back to the Box!
Josh Rx 8:20 Rx+ 13:17
Wesley Rx 8:32
Sarge Rx 9:12
Mike Rx 11:14
Vicky Rx 12:57
Linda Rx 15:10
