The One and ONLY Island Box!
The One and ONLY Island Box!
Buy in 500m Row
then
5 Rounds for time of
6 Deadlift 185/135
4 Squat Cleand 135/80
2 Squat Snatches 95/50
then
Cash out of 1000m Row
Todd….RX..19:09
Mike K..RX..20:00
Kent……..23:00 Row for Run
Anne….RX..27:53
“2 Min-its 2 Win-it”
2 Minutes at each station for MAX REPS
Burpees
Kb Swings 53/35
Wall Ball 20/14
Abmat Situps
Rowing for Calories
RX
Cole………273
Hannah R…..269
Kat……….268
Shawn……..267
Todd………266
Mike R…….265
Van……….258
Phillip……253
Blaine…….248
Mike K…….238
Ryan………233
Kayla……..232
Bryan..35….230
Kelly……..227
Amie………224
Kent………213
Buddy……..211
Robin……..208
Celeste……205
George…….204
Cathy……..199
Bre……….198
Don……….195
Katie……..193
Jacob……..192
Courtney…..192
David B……191
Anne………190
Shasta…….188
Craig……..179
Rebecca……171
Jeff………170
Jessica……167
Mandy.26/10..161
Barbara……158
“Burp in, Dead Pull, Burp out”
15 Bar Facing Burpees
then
21-15-9 of
Deadlift 225/155
Pullups
then
15 Bar Facing Burpees
RX
Cole…….6:42
Todd…….6:57
George…..7:52
Shawn……8:07
Mike K…..8:36
Shawn……8:07
Roncus…..9:09
Mike R…..8:06
Van……..9:06
Blaine…..10:45
Brant……11:06
Kat……..11:23
Ben……..11:43
Cathy……14:25
155#/Pullups
Kent…….9:51
Don J……10:18
Bryan……12:28
Jason……13:25
100#/Pullups
Nicole…..11:12
Anne…….11:52
Celeste….12:12
225#/band
Jeff B…..12:08
155#/band
Buddy…G..8:20
Lane….G..13:12
Jay H…G..14:12
Tygh….G..15:16
Rick….J..12:48
100#/band
Kelly…R…8:57
LauraG..rb..9:17
Brooke..B…9:39
Courtney.G..9:56
Meg…..J…10:10
HannahG.B…11:11
Kayla.135/r.11:52
Alyssa..G…12:36
Ginny…G…12:36
Ryan….G…12:58
Sophia..B…13:00
Katie…R…13:55
Wendey..J…14:35
Diana…J…15:20
80#/band
Elise…G..9:11
Carole..G..11:45
“Can you go Fast for 10”
10 Min Amrap of
20 Pushups (HR)
20 Mountain Climbers (2ct Knee touches Elbows)
20 Jumping Lunges (Knee touches Ground)
20 Double Unders—80 Singles
RX-DU
Mike K……6 rds
Todd……..5 + 15
Charlie…..4 + 58
Kat………4 + 40
Hannah R….4 +26
Mike R……4 + 5
Van………4
Chris R…..3 + 73
Laura G…..3 + 71
Singles
Amie……..5 + 20
Bre………5 + 19
Ben………5 + 13
Blaine……5
George……5
Chucker…..4 + 80
Bryan…….4 + 49
Ryan S……4 + 40
Kelly…….4 + 26
Kayla…….4 + 16
Cathy…….4
Brooke……4
Alicia……3 + 100
Courtney….3 + 90
Heather…..3 + 43
Barbara…..3 + 40
Buddy…….3 + 30
Craig…….3 + 30
Jay H…….3 + 20
Staci…….3 + 20
Elise…….3 + 12
Mandy…….3
Rebecca…..3
Sophia……3
Jeff B……2 + 100
Rick……..2 + 76
Gray……..2 + 56
Carole……2 + 50
Steve S…..2 + 42
Ryan……..2 + 25
TODD’s WOD…he’s 38!
3 Rounds for time of (30min Cap or FINISH)
38 Calorie Row
38 Abmat Medball Tosses
38 Burpee Box Jumps 24/20
38 Goblet Squats 70/53
…that’s a 2POOD!!
RX FINISHERS
Ben……..32:40
Todd…….33:33
Mike Ray…35:56
Van……..36:00
Shawn……37:12
Hannah R…38:13
Brant……39:35
Ryan S…..46:16
RX
George V…2 rds +38
David B….2
Chris R….2
Laura G….2
Kayla……2
Jeff B…..1 +76
Scaled
53#
Bryan……2 +22
Kat……..2
Jay H……2
Craig……2
Lane…….1 +114
Rick…….1 +86
Gray…….1 +32
35#
Amie…….36:12
Kelly……2 +76
Heather….2 +29
Celeste….2
Staci……2
Kayla E….2
Barbara….2
Alicia…..1 +139
26#15″
Courtney…1 +99
Wendy……2
Meg……..2
Diana……2 +25
NEWBIES……………2 rounds of 20’s
Tracy and Shannon!!
“Marlin did it”
40-30-20-10
Row for Calories
KB Swings 53/35
Box Jumps 24/20
Rx
Charlie…….15:24
Ben………..16:10
Blaine……..16:13
Ryan S……..18:18
Marlin……..18:33
Mike K……..19:10
Shawn………20:33
David B…….20:33
Bre………..21:04
Kat………..22:08
Kelly………22:16
Nicole……..22:46
Scaled
Jay….35…..20:49
Craig..35…..21:19
Bryan..35…..21:29
Amie……….24:20
Courtney……27:32
600 Medball Side Taps?
10 Rounds of
5 Burpees
10 Knees to Elbows
20 Db Push Press 30/20
30 MedBall Side Taps 20/14
30 Minute Time Cap…or Finish It!
RX
Todd…….22:39
Cole…….24:51
Kayla……26:22
Brooke…..31:18
Kat……..31:45
Kent…….32:37
Hank…….34:55
Buddy……35:04
Kara…….36:17
Anne…….38:46
Laura ….40:52
Nicole…..40:55
Bryan……42:44
Robin……8 rds
Jacob……7 rds
Steve S….6 rds
Connor…..4 rds
15# because no more 20#
Celeste….32:41
Kathy……33:15
Bre……..33:28
Ellen……38:24
10#
Amanda…..28:36
Stephanie..33:58
Katie……38:10
Row, 4 Rounds, Row
Buy in 30 Calorie Row
then
4 Rounds of
10 Cleans 135/95/80/65
20 Bicycles (2ct)
30 Abmat Med Ball Tosses
then
Cash out 30 Calorie Row
Rx
Van…………13:32
Charlie……..13:41
Weaver………13:43
Mike Ray…….14:32
Spearchucker…14:49
Mike K………15:22
Todd………..15:33 +200m Run because I can’t read!
Kat…………16:08
David B……..16:20
Blaine………16:52
Jacob……….22:22
Buddy……….23:01
Scaled
95#
Bryan……….18:50
Jay Hyde…….19:35
Craig……….20:00
Steve S……..24:42
80#
Kara………..17:25
65#
Kayla……….14:57
Brooke………16:05
Kathy……….17:03
Caroline…….17:38
Celeste……..19:23
Stephanie……19:46
Bre…………20:05
Kayla E……..23:24
Ellen……….19:06
Ali…………20:15
Chrissy……..21:19
“Merry Christmas….MURPH”
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
RX—20# VEST
Blaine…….43:51
Mike………48:24
Todd………56:39
David……..65:13
Naked (Rx Pullups)
Charlie…….36:33
Caroline……45:24
Kent……….50:16
Connor……..53:17
Nicole……..66:08
Scaled
Brooke……..44:14…..10:14 Put a 20# Vest on for the last run!!! BALLER!
Celeste…….47:02
Heidi………48:35
Kayla………49:39
Bryan………50:29
