The One and ONLY Island Box!
The One and ONLY Island Box!
15 min Amrap of
400m Run
10 Box Jumps 24/20
20 Jumping Lunges
30 Abmat Situps
40 Flutterkicks
50 Double Unders
TABATA HELL
20 secs of work 10 secs of rest.
8 intervals of 3 excercises. With 1 min rest in between to rotate.
Perfrom all 8 intervals at the station before rotating. Reps are totaled.
Station 1…Row for calories
Station 2…Wall Ball 20/14 @10’/8′
Station 3…Push Press 75/55
RX……….ROW…..WB…..PP…..TOTAL
Mike K….80……..80……100….260—-BIG BOY
Todd…….71……..90……85……246
Cole……..81……..82……71……234
Joshua….76……..81……72……229
Kat………59……..85……63……207—–GRIT GIRL
Charlie…62……..80……56……198
Kelly……53……..75……62……190
Shaun….71……..57…..58……186
Nat……..72……..51…..61……184
Jacob…..70……..40…..73…..183
Kayla…..49……..66…..69…..180
Carole….49……..76…..53…..178
Buddy….58……..40….80……178
Craig……60……..68….46…..174
Alicia……48…….78…..44…..170
David B…59……50…..61…..170
Steve S…64……53…..47……164
Robin……46……75…..42…..163
Anne…….49……61…..50…..160
Bryan……55……56…..44…..155
Kathy M…49……63…..43…..155
Katie B…..40……68…..45…..153
Ewell……..60……53….37…..150
Steph M….41……75….31…..147
Courtney..44……71….32…..147
Jessica…..46……55….45…..146
Kristy…….46……57….40…..143
Meg……….40……48….45…..133
Melody…..42……60….27…..129
Britni…….49……49….28…..126
Kelly R…..37……48….38…..123
Laura…….41……51….30…..121
Jeff B…….59……21….40…..120
SCALED
Sophia…..50……34…..65…..169
Rick………50……34b…29…..113
Katie……..43……48…..40…..131
Stephanie.43……48…X………75
Bryce……..38……35….26……99
Rachel…….38…..70b….50…..158
Alexia……..31…..20……26…..77
Connor……31…..?……..52……83
Squat Clean Ladder
Guys start at 95# and girls start at 65#
1 Squat Clean @ :00
add 10#/5# then 1 Squat Clean @ 1:00
continue up every minute until failure.
WOD
5 rounds for time of
5 Deadlift 250/175
10 Bar Facing Burpees
SqClean………RX-WOD
Joshua……235……3:58
Todd………245……4:16
Van………..205……4:50
Charlie……205……5:28
David B…..175……5:50
Kat…………135……6:33
Nat…………145……6:59
Kelly………..115…..7:46
Jacob……….185…..7:47
Couch……..195……8:58
Jeff B………185…….9:19
Kayla………130……9:21
SqClean……..Scaled 175 WOD
Joe F………145……4:37
Tygh……….155……4:57
Brad………..175…..6:33
Bryan……….145…..6:53
Craig……….165……8:09 @ 225#
Woody……..165…..8:35
Rick…………105……10:05 LEGIT!
SqClean……….Scaled 135 WOD
Jessica…….95…….4:50
Robin………105…..5:02
Alicia……….100……5:48
Celeste……100……6:18
Anne……….100……6:29
Trey B……..125……10:12….Second WOD
Troy………..125……11:30
SqClean……..Scaled.115 WOD
Katie……….80……..9:55
Melody…….90………7:32
Kristy………95………5:42
Ray…………95………5:15 @ 100#….First WOD
Meg…………75……..6:53 @80#
Bryce……….50……..2 rds @ 80#…..First WOD
Kelly R……..65………9:00 @ 80#
Mara………..65………4:11 @65#…..First WOD
Britni………..95………Had to leave for Baby Ryder!
Stength
30 Reps Push Press 95/65
Excellent Form
WOD
500m Row
50 Abmat Medball Situps 30/20
250m Row
25 Toes To Bar
100m Row
10 Burpees
Memorial Day MURPH
1 mile run
100 pullups
200 pushups
300 airsquats
1 mile run
RX+20# VEST
Joshua…….43:07
Charlie…….44:18
Van…………44:55
Cole………..47:50
Todd……….55:10
Brant………63:43
RX
Celeste…….45:02
Tim…………47:17
Jeff A………48:14
Kelly O…….48:40
Nat…………49:59
Katie B……50:30…Vested Runs!!!
Cathy……..51:17…Vested Runs!!!
Kent……….53:39
Steve S……60:04
Joe F……….62:43
Robin………62:57
Kat………….63:52
Buddy……..66:49
White………67:34
Scaled
Taylor…Green..53:17
Carole…Blue….58:59
Kathy M.Bluex2.46:32
Stephanie.Green.47:29
Nicole..1/2………42:26
William…800/BL+Gr..51:22
10 Min Amrap of
Overhead Waliking Lunges 45/35 Plate
Start with 3 Burpees then walking lunges
then 3 Burpees every minute on the minute!
PUSH MAN BALL
43 Pushups
800m Run
43 Mountain Climbers 2ct
800m Run
43 Wall Ball
Brandon’s BDay
3 Rounds of
5 Bear Complex repetitions 95/65
35 Abmat Situps
400m Run
Cash Out
35 Burpees
Down Run Up
21-15-9 of
Kb Swings 53/35
Burpees
400m Run
9-15-21 of
Kb Swings
Box Jumps 24/20
615am X-GRIT Class
Warmup
21/15/9
200m Run
Bar FAcing Burpees
Ring Pushups
WOD
5 rds 2min EMOM
5 Deadlifts 225/155
4 Cleans 165/95
3 Frt Squat 165/95
2 Snatch 115/75
1 OHS 115/75
Endurance
50 Flutterkicks (2ct)
50 Mountain Climbers (2ct)
25 Kb Swings 53/35
Chucker
Joshua
Blaine
Todd
Kitty Kat
