The One and ONLY Island Box!
The One and ONLY Island Box!
Some people got the priveledge of making a normally hard Deck of Cards workout harder by doing the WOD wearing a 20 lb weight vest.
WOD
DIAMONDS – DB PUSH PRESS 30/20
HEARTS – PUSHUPS
CLUBS – KNEES TO ELBOWS
SPADES – ABMATS
JACK= 11
QUEEN=12
KING=13
ACE=200M RUN
JOKER=400M RUN
LAST CARD IS AN ACE…SPRINT 200M FOR TIME!! (SORRY TO THE 615AM AND 715AM CLASSES FOR BEING ABLE TO DO THIS)
RUN TIME
VESTED
BRACK 0.46
ZANE 0.48
CONNOR 0.55
CATHY 0.59
HANNAH 1.01
DAVID 1.13
UNVESTED (LUCKY)
CHARLIE 0.38
SHAWN 0.42
ALYSSA 0.54
JILL 0.57
ANNE 1.00
JENNIFER 1.10
JEFF 1.12
PAUL 1.25
BUDDY 1.28
JOANNA 1.33
CHARLIE P 1.55
DON’T LET THE BAR COME OUT OF OVERHEAD POISTION OR RUN
100 OVERHEAD SQUATS 95/45
OR
200M RUN
RX
HANNAH 7.48 2 RUNS
WEAVER 9.12 3 RUNS
BRACK 10.08 2 RUNS
TODD 13.41 4 RUNS
ANNE 15.30 5 RUNS
MIKE K 15.56 6 RUNS
KAT 16.02 4 RUNS
DAVID 21.08 10 RUNS
JEFF 21.17 6 RUNS
COLE 23.13 7 RUNS
SCALED
PHILLIP 65 12.57 4 RUNS
BAR 40 17.02 4 RUNS
REB 30 19.00 4 RUNS
CONNOR 65 15.21 6 RUNS
ROBIN 30 75 OHS 3 RUNS
SHASTA 30 6.25 1 RUN
KATHY 30 9.58 3 RUNS
SHAWN 95/65 20.28 10 RUNS
ALYSSA 30 13.54 4 RUNS
JENNIFER 30 17.22 4 RUNS
JOANNA 30 18.09 4 RUNS
HEATHER PVC 18.48 3 RUNS
DIANA PVC 17
BROOKE 30 6.21 1 RUN
QUAD ANATOMY
WOD
25-15-5
DEADLIFT 185/100
BOX JUMPS 24/20
BURPEES
RX
WEAVER 5.42
COLE 5.45
MIKE K 6.05
GINN 6.18
CHARLIE 6.41
CHRIS 7.58
HANNAH 8.16
SHAWN 8.29
KAT 8.29
BRE 8.48
CELESTE 8.56
BRACK 9.07
STEPH 9.11
VAN 9.16
CATHY 9.20
MELODY 9.37
TYLER 10.01
BROOKE 10.54
BUDDY 12.38
JEFF 12.52
PAUL 16.13 PUKIE
SCALED
MIKE E STEPUPS 7.47
KATIE STEPUPS 11.44
JAMEY 100 8.49
ZANE 115 7.47
CHARLIE P 20″ 15.13
CATHY STEPUPS 8.00 2ND WOD
WOD
400M RUN
1 CLEAN 75% BODYWEIGHT
+1 CLEAN EACH ROUND
RX
TODD 145 12+10
GINN 135 12+9
MIKE K 130 11+7
SHAWN 125 10+10
STEVE 135 10+3
CHARLIE 150 7+7
BRACK 185 5+4
SCALED
REB 50/200 8+7
BAR 50/200 11
CRAIG 95/400 7+8
RICK 50/SITUPS 7
JEFF 155/200 6+5
JILL 95/200 7+8
PAM 75/200 6+8
KAT 80 MIXED 400/200 11+12
ROBIN 60/200 10
SHASTA 85/200 11
ALYSSA 80/200 8+5
ALIX 80/200 8+8
JEFF J 95/200 9+6
ANNE 80/200 8+9
MELODY 60/400 8
BROOKE 60/400 3 THEN 60/200 8
LANE 95/400 2 THEN 95/200 5+6
BUDDY 145/200 5+5
CHARLIE P 125/200 7+6
DEB 50/200 9+10
BRETT 5 SITUPS+/200 5+25
STEPH 80/400 7+5
CATHY 60/400 5+2
PAUL 155/400 3 THEN 145/200 2
BRETT ALLEN 80/60/400 5+5
HELFRAN
21-15-9
Thruster 95/65
KB Swings 53/35
Pullups
400m Run
DIE
TIMES
RX
HOLLY 13.02 (SHE FINALLY WON ONE!)
MIKE K 13.54
TODD 13.56
CHRIS 15.15
STEVE 15.50
ANGELA 16.54
CHARLIE 19.25
VAN 20.06
MICHELLE 20.10
DAVID 20.26
SHAWN 20.31
JEFF 21.31 (W/ 8 MIN POTTY BREAK)
SCALED
BAR 30/26/5 16.30
BECCA 30/26/5 19.10
CATHY BLUE 18.59
ALYSSA 20.12
KAT BLUE 20.19
CELESTE BLUE 17.10
KATIE W 45 BLUE 12.38
COURTNEY 30 BLUE 12.42
“Why don’t Turkish people do something the hard way?” -Cole
WOD
20 MIN AMRAP
10 SDHP 35/26
6 TURKISH GET-UPS 35/26
10 PLYO PUSH-UPS (HANDLIFT W/ ONE HAND ON KB)
TIMES
RX
MIKE K 12+16
CHRIS 10+10
COLE 10+2
STEVE 9+11
CHARLIE 9+9
VAN 8+13
HANNAH 8+11
CONNOR 8+11
SHAWN 8+3
BUTLER 8
FAIN 7+25
PHILLIP 7+11
BRACK 6+18
HOLLY 6+10
BURTON 6+10
GEORGE 6
SCALED
NICK 1/2 11+12
BECCA 10 4+13
BARB 10 6+13
LINDA 15 5+10
CRAIG 20 6+21
RICK 10 4+10
KATIE 15 7+13
JAMEY 6+12
KAT 20 8+3
BRE 20 7+23
CATHY 20 7
MAL 20 7
ANNE 20 7+12
TYLER 30 6
CELESTE 20 7+13
JEFF 20 4+11
ALICIA 15 9+18
KELLY 15 9+16
SOPHIE 10 4+10
Brenton
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
TODD 7.05
SHAWN 7.26
NICK 8.00
DAVID 8.40
STEVE 8.41
HOLLY 9.02
MIKE K 9.30
KAT 11.19
CONNOR 11.35
ROBIN 12.10
SHASTA 12.21
SAM 12.31
REB 14.03
BAR 14.42
ANNA 19.53
JOANNA 18.02 (3 ROUNDS)
HEATHER 21.01 (3 ROUNDS)
5 ROUNDS
5-1 WALL CLIMBS
10 MAN O WAR 30/25
20 FLUTTER KICKS (2 COUNT)
200M RUN
STEVE’S FAV ANIMAL
STEVE RX 12.23
CHRIS RX 13.49
BRANDON RX 14.34
MIKE E RX 19.03
TYLER 18.00 WENT THRU THE WALL
WEAVER RX 16.15
PHILLIP RX 20.05
CRAIG 21.51
ANNA C 15 9.00 (2 ROUNDS)
HOLLY RX 13.42
KAT 20 17.22
TODD RX 11.56
MIKE K RX 12.33
ZANE RX 16.24
CHARLIE RX 14.39
CATHY 20 18.12
SHAWN RX 14.20
JESSICA 15/HSPU 24.13
PAUL RX 22.50
RICK 25/HSPU 30.45
GEORGE 14.55
VAN RX 13.50
CATHY RX 17.44 (2ND WOD)
KATIE W 20 17.31
ALICIA 20 19.06
ROBERT 25 19.32
COURTNEY 20 18.28
BUY IN 50 DU (150 SINGLES)
400 M RUN
THEN
9-15-21
DEADLIFT 185/135/95
BOX JUMPS 24/20/12
PULLUPS
400M RUN
ONLY TIMES I GOT WERE RX…SORRY
MIKE K 15.39
NEAL 17.55
TODD 18.26
HOLLY 20.22
CHARLIE 21.29
BUDDY’S BDAY WOD AND GRIT RECORD 53 PEOPLE!!
21 MIN AMRAP
21 AIR SQUATS
21 ABMATS
21 PUSHUPS
21 KB SWINGS 53/35
1 TIRE FLIP 400/150
COLE 6+24
STEVE 6+11
VAN 5+71
KATIE B 5+42
KAREN 3
BAR 4+21
NICK 5+74
ANNA 2 (10 MIN)
CRAIG 3+47
WEAVER 6+82
CONNOR 5+5
JEFF 2+50
DAVID 5+21
JAMEY 4+55
JILL 4+10
ALYSSA 3+46
ABIGAIL 4
CHARLIE 6+4
SAM 4+75
DIANA 3+52
BRE 5+26
CATHY 6+82
SHAWN 5+21
MELODY 5
PAUL 3+31
CHARLIE P 3+21
BUDDY 3+55
MIKE E 4+63
GEORGE 5
LAURA 5+72
DEB 3
RYAN 6
BRETT ALLEN 5+63
KAT 5+13
SOPHIA 3
BRETT 3+58
STEPHEN 4+40
THERESA 1
LANE 3+64
RICK 3+64
TYLER 4+30
ALICIA 3+31
SHANNON 6+60
STEPHANIE 6+23
BRANDON 4+49
CELESTE 6+15
JEFF 3+33
