The One and ONLY Island Box!
The One and ONLY Island Box!
BB 5×3 Push Press Start light weight and Go Up!
WOD Increasing EMOM
1 Burpee to Plate
1 Jumping Lunge (2ct)
Increase reps by 1 each round.
After you cannt complete required reps in the minute…
ROW 1000m
Cole…12rds
Charlie…11
Mike K…11
Van…..11
Nat…..11
Tim…..11
Todd….10
Troy…..10
Mandy..10
KathyM..9
George…9
Jessica…9
Robin…..9
Kat……..9
Kent……9
Christy…9
Amber….9
Tim……..9
Mara……9
Jacob….8
Joanna..8
Anne…..8
KatieB…8
William..8
Jason…..7
Carole….7
Sandy….7
Bryce…..7
JB……….7
Tara…….7
White…..7
Miranda..7
Alix…….6
Buddy…6
Montaine.5
Couchfit..4
7:00AM Rx ONLY Class. You MUST know your lifts and your max weights.
8:30AM Team WOD and Individual WOD
No YOGA today Sorry.
BB 3×5 Snatch w/ OHS after last rep 95/65 Get some work on Technique
WOD
500m Row
21 Deadlifts Guys 135/115/95 Girls 85/65/55
200m RUN
15 Clean and Jerks
200m Run
9 Snatch
200m RUN
6 Overhead Squat
500m ROW
RX
Mike K……16:54
Scaled
Katie H….65/35-100Jump…15:20
BB 5 x 5 Overhead Squats 75/55/35/15 Pick a Weight that you can go to FULL DEPTH!!!
X-GRIT 5 x 5 OHS 95/65…then 1x1x1 POST WOD
WOD “HELEN”
3 rounds
400m Run
21 KB Swings 53/35
12 Pullups
***If you want to POST a TIME for the BOARD…Get a Counter!***
Roll out Back and Glutes for a good amount of time…Yes I know they hurt!
WOD 1 – 10 Hang Cleans
1 Hang Clean X-135/95 Rx 95/65
5 Hand Release Pushups
10 Double Unders/30 Singles
Go up 1 Rep on Hang Clean each Round!
Core 50 Plank hold Hand walk overs. Use the Stones.
BB 5 x 2 Deadlifts 225/155/115 Go Up!
WOD 5 Rounds
100m Row (strapless)
10 Pullups
15 Medball Abmat Situps 30/20(Ball touches floor behind, then floor in front of toes)
200m Run
CORE 100 Flutterkicks (2ct Holding 45/35 Plate overhead)
BB 5×5 Backsquats 185/135/95
X-Grit 5×5 1 and 1/4 Squats 100% BW
WOD “Curtis Runs the Box”
Buy-in…800m run
21-15-9
Curtis P’s 75/55/35 (Clean, Lunge right, Lunge left, Push Press, ground)
Box Jumps 24/20
Cash-out…800m
Compare to https://www.crossfitgrit.com/?p=1779
