The One and ONLY Island Box!
The One and ONLY Island Box!
1 Rep Max Overhead Squat
1x1x1x1x1x1x1
Todd……225
Joshua….205
Blaine….185
Van…….185
Jeff B….135
Robin…..105
Kat…….105
Britni….105
Bryan…..105
Alicia….95
Carol…..85
Katie…..80
Charlotte.70
Laura…..70
Lightning.60
BODYBLASTERS
20 Min AMRAP
30 Double Unders/ 90 Singles
200m Run
10 Bodyblasters
*Bodyblaster- Burpee to Pullup to Toes to Bar
“DT”
5 Rounds of
12 Deadlift 155/110
9 Hang Cleans
6 Push Jerks
Rx
Todd…….10:04
Mike K…..12:21
Joshua…..12:27
Couch……15:56
Kat……..17:09
White……18:52
Scaled..135
Butler…..12:08
Jacob……18:35
Scaled..115
Marc…….12:01
Buddy……12:35
Jeff B…..12:57
Tim……..14:21
Brandon….15:20
Joe F……16:37
Calvin…..17:31
Woody……3 rds..IR Finger
Scaled…95
Nat……..6:19…TOO LIGHT SANDBAGGER
George…..7:01…TOO LIGHT SANDBAGGER!
Tygh…….10:26..Borderline Too Light
Steve S….11:52
Blake……12:47
Bryan……13:34
Ewell……15:00
Scaled…85
Kayla……11:50
Holly……16:05
Carol……16:40
Cathy..75..12:44
Robin..70..14:25
Scaled…65
Alicia…..8:50…TOO LIGHT
Brett A….10:40
Jessica….10:44
Melody…..11:17
Amber……11:18
Alix…….11:50
Laura……12:34
Kristy…..12:38
Taylor…..16:13
Scaled….55
Diana…..11:14
Anne..50..7:15…IR
Stephanie.11:03
Debbie….12:36
Mandy…..13:24
Kelly R…8:07..30#..First WOD
Bill……3 rds.30#..69 years old!!!
20 min Amrap of
30 Mountain Climbers (1ct)
30 Over Bar Hops
20 Jumping Lunges (1 ct)
20 Ground to Overhead 75/55
10 Handstand Kickups
10 Pistols (2x for Pole Pistols)
3 Min EMOM
200m Run
2 Deadlifts @ Body Weight
40 Flutterkicks
At the start of WOD run 200m then 2 Deadlifts at 100% of Bodyweight
do 40 Flutterkicks single count then rest until next 3 min mark.
@ 3 min run 200m then perform 4 DL then flutterkicks then rest.
Deadlifts will continue to increase by 2 reps until you can no longer finish the flutterkick in the allotted 3 min time frame.
RX
Holly….24 Dl
Joshua…24
Cathy….24
Cole…..20
Phillip..20
Bryan….20
Jacob….20
Brandon..18
Robin….16
Kat……16
Katie….16
Tygh…..16
Alicia…16
Craig….14
Adam…..14
Kathy….14
Nat……14
SteveS…12
Calvin…12
Jeff B…12
White….12 @ 255#
“43”
43 Burpees
200m Run
Tire Flip 2/1
43 Walking Lunges
43 Medball Situps 20/14
200m Run
Tire Flips
43 Stepups 24/20
43 Medball Sidetaps
200m Run
Tire Flips
1 Rope Accent
Let’s Go….BANANAS
Buy In
1987m ROW
then 5 Rounds of
7 Cousins 20/14
7 Kb Snatches 1 arm 53/35
7 KB Goblet Squats
7 Floor Wipers (2ct) 115/75
7 Push Jerks
200m Farmer Carry 40/30 Dbs each hand
Cash Out
25 Burpees!!!
DAMN HANNAH…Happy Birthday
HOLLY COW
40-30-20-10
Row for Calories
Pullups
WallBall 20/14
Burpee BoxJumps 24/20
30min Time Cap or FINISH IT!!
Joshua..30″BJ….27:55
Holly…24″BJ….36:02
Chucker.24″BJ….36:35
30min Time Cap
RX
Bryan………70+70
Mike K……..70+16
David………70
Robin………40+80
Kayla………40+65
White………40+61
THRUSTERS 5x5x4x4x3x3x2x2x1x1x1
Get Heavy!!!
Todd…..225
Jeff B…185
White….185
David….175
Bolin….175
Jacob….165
Buddy….155
SteveS…155
Nat……145
Joe F….135
Lane…..125
Bryan….125
Kayla….120
Kat……115
Blake….115
Robin….110
Kelly….110
Carole…105
Holly….105
Tim……105
Anne…..95
Celeste..95
Kathy….95
Debbie…95
Laura….90
Meg……90
Cathy….90
Kristy…75
Floor Time
5 Rounds of
10 Floor Wipers (2ct) 135/95
10 Floor Presses 135/95 (bench press on floor)
10 Pullups
10 Bar over Burpees
