The One and ONLY Island Box!
WOD “FRAN’s UGLY SISTER”
21-15-9 of
Thrusters 95
Burpee Pullups
Josh Rx 8:10
Blake Rx 15:55
Mike E. 65 12:46
Vicky 40 14:35
Wesley Rx 8:42
MJ 30 11:12
Fain 45 8:43
Wod 5 rounds of
3 Deadlifts @ 75% of max
6 Up and Overs 25# plate (from chest to full press, above head, behind neck and return)
10 1 arm OH Walking Lunges 40/20 DB
Steve 225/40 5:25
Mike E 225/40 5:55
Wilks 155/40 5:45
Vicki 135/15 6:57
Donna 95/15 5:49
Josh 275/40 5:06
Todd 305/40 3:58
6:30pm second WOD
5 rounds of
5 Handstand Pushups
10 Box Jumps 24″
200 m run
Wilks 6:56
Todd 7:30
Wilks and I ran 2 wods today…felt pretty good!
Marine Core PFT WOd
235 Jumping Jacks
235 “Gun Overhead” Step ups
100 yard Buddy Carry
Max Pullups
Max Pushups–1 min
Max situps—-2 min
1 mile run
10 min Amrap
3 Deadlift 95/45
3 Hang Power Clean
3 Front Squat
3 Pullups
Josh Rx+ 135# 10 +3
Steve Rx 13 +4
Mike E Rx 8
Michelle J Rx 10 +6
21,18,15,12,9,6,3
SDHP 75/45
PushPress 75/45
Sarge Rx 5:38 Pr by 3 min
Todd Rx 6:00 Pr by 1:14
Mike K Rx 9:13 1st CrossFit WOD
Steve Rx 10:45 Pr by 2 min
David B Rx 14:15
Vicki Rx 14:19
Jersey Rx 15:23
Blake Rx 15:25
Jeff Rx 19:10
Linda (30) 10:00
5K
3 rounds of
10 OHS 95/65
15 GHD or 30 Abmat
Todd Rx 4:15
Steve Rx 4:15
Sarge Ab 4:40
5 Rounds of
10 Deadlift 135/50
10 GHD or 20 Abmat
Wilks Rx 9:10
David Rx 9:12
Donna Ab 10:25 (10sits)
MB Ab 12:36 (10sits)
Alyssa AbRx 14:00
Linda AbRx 16:53
Yolanda AbRx 12:12
Jeff 4rds/decline 18:53
Pull-Jump-Run
4 rounds of
10 Pullups
100 Jumprope
400 m run
Sarge 10:40
Josh 11:28
Wesley 11:48
Wilks 13:08
Steve 16:33
Anne Blue 18:25
Vicki Blue 21:45
Donna Green 15:30
Alyssa Green 18:23
Michelle Jones 17:03 Jumping Pullups
Pushpress Max single lift
Josh 205
Blake 195
Jeff 185
Steve 155
Wesley 155
David B 145
Crystal 95
Vicki 95
Linda 80
Honoring and supporting the 165th ASOS, Steve, Shawn and I (Todd) braved high 40’s with strong winds to run the 5k. There was a great turnout. At the start I tried to lead Team Grit on a good pace…..soon that job was taking over by Steve “Blistering Pace” Mansfield follow closely behind by Shawn “Sarge” Wentz. By the end of the race Steve and Shawn finished 1st and 2nd respectively in the 30 to 34 age group. I pushed through to take my first ever running medal of 3rd place in the 35 to 39 age group and a new pr of 25:46. CrossFit Brunswick was also there with 4 members and they took home 3 medals as well. A great showing of CrossFit Fitness!