The One and ONLY Island Box!
The One and ONLY Island Box!
Filthy Fifty
50 Box Jumps 24/20
50 Jumping Pullups
50 KB Swings 35/26
50 Walking Lunges
50 Push Press 45/33
50 Back Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders
RX
Charlie……19:36
Holly……..19:44
Joshua…….19:44
Max……….20:15
Van……….22:56
Cole………23:56
Erin………24:06
Kent………26:34
Kelly……..27:00
David……..29:25…PUKIE
Buddy……..30:04
Lori………30:18
Kayla……..30:13…PUKIE
Cathy……..30:40
Laura J……33:21
White……..38:04…DU’s!!!!!!!!
Couch……..38:20
Singles
—no back ext–
Blaine.DUs..20:47
Kat….DUs..25:14
Katie…..27:11
MikeE…..36:36
Kathy…..26:36
Lightning.37:05
Barb……36:50
Carol…..30:27
Adair…..37:24…PUKIE!!!!
Taylor….25min..working
Singles Full WOD
Allen…..25:39
Robin…..28:15
Bobby…..OUCH…Double PUKIE!
Steve Lane.26:32
Gray……40:00
Tara……39:30
Britni….41:48
Kristy….33:58
Brooke….32:18
Nat…….32:06
Alice…..36:10
Nicole….38:27
Mandy…..34:34
Brett…..36:52
Bryan…..35:45
Steve S…39:26
Jacob…..44:08
George….27:22
Brandon…32:53
Tyler…..37:41
Courtney..33:49
Joe F…..32:23
Squat Clean Ladder
1 Rep Squat Clean
add weight and KEEP CLIMBING!
Jr. Shockley…315…CrossFit Pulse
Todd………..260
Sr. Shockley…235…Crossift Pulse
Weaver………235
Jacob……….225…Need more depth
Brant……….215
Mike K………205
Van…………205
Blaine………195
Cole………..185
Jared……….180..CrossFit Hyperformance
Buddy……….175
Kent………..175
White……….175
Jeff B………175
Nat…………145
Bryan……….135
Cooper………135
Amy…………135…CrossFit Pulse
Lane………..135
Brett……….135
Joe…………125
Hannah………125
Ewell……….125
Robin……….120
Kelly……….120
Cathy……….105
Holly……….100
Elizabeth…….95
Laura G………95
Courtney……..90
Britni……….85
Nicole……….85
Alix…………85
Katie………..80
Melissa………75
Meg………….75
Lightning…….75
Adair………..75
Diana………..75
Wendee……….75
Ellen………..70
Mandy………..70
Barb…………55
Man-O-Wars
5-1 Wall Climbs
10 Man-o-Wars 30/20 Alt Arms each rep
20 Flutterkicks 2 ct
200m Run
Man-O-War is a Burpee to 1 Arm Snatch
1000m Run
30 HSPU 45#plate/25#plate
1000m Row
RX
Cole……..13:59
Holly…….15:11
Shockley….15:30
Brant…….15:52
Butler……18:06
Scaled HSPU
Mike E……17:17
Adair…….13:20
Jeff B……19:55
George……13:50
Carol…….13:20
Taylor……12:42
Caroline….13:00
Sophia……16:06
Kat………14:10
White…….18:00
Alicia……12:44
Mary……..14:44
Robin…….15:16
Britni……12:48
Sophie……14:17
Alix……..16:28
Alice…….15:33
Frank…….14:25
Van………15:12
Nat………12:29
Joe F…….13:15
Tygh……..12:41
Meg………16:02
Kristie…..14:51
Bryan…….10:44
Kelly…….13:35
Kent……..13:45
Don………14:38
Laura G…..13:26
Hoover cursor over the Food Logs tab. then click on your name from the Drop Down Box. Post Logs under your name.
Push Press 5×4
Go Heavy
WOD
1000m Run
30 HSPU 45#/Abmat guys/25#/Abmat Girls
1000m Row
Go to your name and post your food log. I will approve them and they will be posted.
Fit Test
1 min max Airsquats
rest 1 min
1 min Abmat Situps
rest 1 min
1 min Pullups
rest 1 min
1 min Pushups (HR)
rest 1 min
400m Sprint
Then set up weights and boxes for:
Regional Games WOD
21/15/9
Deadlifts 315/205
Box Jumps 30/24
Paleo Challenge Kickoff today at 3PM!
Food Logs begin tomorrow 4/2!
Example Food Log:
Brkfst: 3 strips bacon
Snack: Bacon
Lunch: 5 strips bacon
Snack: Bacon
Dinner: 6 strips bacon
Kill Cliff to drink all day
815AM WOD
Remember: This is NOT supposed to be easy! That’s why it’s called a CHALLENGE! WE ARE CROSSFITTER’S AND WE LIVE FOR A CHALLENGE!
3…2…1…LET’S GO!
