The One and ONLY Island Box!
WOD
1000m Row
50 Front Squats @ 50% 1 Rep Max
Scaled is 95/65
Everytime you put bar on the Ground perform:
5 Bar over Burpees
5 Toes to Bar (Knees to Elbow)
Core
100 Snow Angels
BB 5×4 Back Squats @50% 1 Rep Max or 95/65 and Go Up. GET FULL DEPTH or DONT GO UP IN WEIGHT!
WOD 15 min AMRAP
5 Box Jumps 24/20
5 Clapping Pushups
5 Jumping Lunges (2ct)
5 Mountain Climbers (2ct)
WOD 3 rounds for time
25 Double Unders/ 75 Singles
20 Burpees to plate touch
15 Goblet Squats with Plate 35/25
10 Pullups
CORE
100 Flutter Kicks (2ct-with Plate extended up over chest)
WOD 1 15 mins to find your:
1 Rep Max Bear Complex
5 Evolutions of:
Clean
Front Squat
Push Press
Back Squat
Push Press (You MUST lock out last push press with control before it is considered finished)
TOUCH AND GO for 5 evolutions.
To Eliminate any ties you can complete as many reps of TOUCH n GO Deadlifts at the end of your 5th Evo.
Example score. Finished 5 evo with 135# and did 13 Deadlifts WITHOUT resting bar on the floor…135.13.
SCALED(or you cannot go to back rack) Clean, Front Squat, Push Press, Front Squat, Push Press=1 evo.
After you find your 1 Rep Max:
WOD 2
5 min to get MAX CALORIE ROW
WOD 10-8-6-4-2
Deadlifts @ 125% Body weight (Scaled 100% BW)
Ringdips (X-Grit must muscle up to ring dips)
X-GRIT
Todd….245#….4:17
Star…..190#…..4:42
Charlie.220#….4:04
RX(125% Bodyweight)
Mike K..255#….2:24
Van……210#….5:06
Nat…….245#….3:21
Bryan….180#….5:08
Kent……215#….4:40
David B..265#…3:50
125%BW…Band
Anne….155#red…5:41
Kat……185#BLUE..5:54
Robin…165#red…5:58
Jenny…195#blue..6:47
Jeff B….280#Box..8:00
White….315#??….7:30
Craig…..225#blue.4:26
100%BW…Band
Josh…..185#blue…5:30
Kathy M.145#red…6:13
Mandy….105#blue.3:58
Buddy…..225#BLUE.4:56
Alix………145#BLUE.5:23
SCALED
Carole…100#red…6:33
StacyJ…105#Box..7:21
Bryce….115#BLUE.4:29
Amy……65#BLUE…5:14
Steppy..105#BLUE.5:01
WOD 1 “Anchored Annie”
50-40-30-20-10
Double Unders (3x Singles)
Abmat Situps (Use DB to anchor feet and go Floor to DB Touch)
WOD 2 “Skinny Grace”
30 Clean and Jerk 95/65 X-GRIT…GO RX GRACE!
Post WOD Unbroken Double Unders
Spend 10 mins and get a PR.
RX-WOD 1…..X-WOD2
Todd…6:18…2:50
Kat…..8:02…5:03
MikeK.8:26…2:55
Nat….7:37….6:13
White.10:30..2:57
RX-WOD1…..”Skinny”
Kelly O..5:51…..2:51
Van…….6:17……2:20
Jenny….7:45……2:22…West Palm
Kristy….7:51…..3:20
David B..8:25…..3:20
Laura…..8:28…..5:15
Star…….8:48…..4:44…Wilmington
Singles…….”Skinny”
Kathy M.8:06…..4:13
Carole….9:58…..3:32
Anne……9:37…..4:21
Jessica…10:17…4:24
Joe B……11:00…5:18
Jeff B……13:13…3:39
Melody….9:07…..3:56
Blake……11:25….4:35
Robin……8:39…..3:33
Nicole…..10:28….4:16
Buddy…..6:23……2:32
Celeste…8:52……3:15
Steve…..9:56……4:40
Joe F……7:09……2:15
Hannah..9:20…..4:44
Stephanie.11:07…7:19
Jean M…9:18……3:18
Alix…….11:01…..3:40
Singles…..Scaled
Bryan…..8:17…..2:18(65)
Kelly R….8:39…..2:52(50)
Nancy…..12:46…5:16(35)
Sandy…..10:05…3:55(50)
K Royer..9:25…..3:57(50)
Bre……..9:40……1:48(30)
Stacy…..18:38(1to1).4:13(50)
Sarah….10:08…..2:30(50)
Miranda.12:00…..3:10(40)
Rachel…13:24…..2:45(40)
Strength
5×3 Strict Press using 75% of your 1RM or 75/50 and up..NO LEGS!!!
Conditioning
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Core
3×15 Toes to Bar Unbroken if Possible!
BB 4×4 Hang Clean Pulls 95/65
WOD 1x1x1x1x1x1x1 Clean
X-GRIT….JERK IT!
Conditioning
30 Airsquats to Med Ball
100m Sprint
20 Airsquats to Med Ball
100m Sprint
10 Airsquats to Med Ball
Grit……1RM…..WOD…RED is a PR
Todd…..275…..2:43
White…245…..3:38
Cole……225…..2:44
Mike K..225
Jeff B…215…..4:04
Jacob…205…..3:33
David B.195….3:08
Charlie.195…..2:37
Nat…….185…..3:03
M Giery.185…..3:32
Buddy…175…..3:44
George..165…..3:24
Joe F…..165…..2:39
Kent…..165…..3:01
Josh H..155…..3:40
Blake….145…..3:21
Bryan….145…..2:47
Jason….145…..3:41
Steve….145…..2:55
Kat…….135….2:48
Jeff J….135….4:06
Kelly O.135…..2:49
Robin…125…..3:11
Anne….110…..3:10
Alix……105…..4:07
Kathy M.105…..3:41
Melody.105…..3:22
Jean M.105…..3:01
Carole..105…..4:23
Katie H.100
Stephanie.95……3:55
Mandy…85……3:03
Kelly R..85…….3:42
Katie B..85…….3:33
Sara…..80…….3:27…..1st WOD!!!!!
Sandy..65……3:49
Laura…3:10
Nancy..5:10
Rhonda.5:11
BB 10,8,6,4,2 Overhead Squats 45/35…Go up each round 10/5#
You can take weight from the rack. If Overhead Squat is not possible do Front Squats or Back Squats.
X-GRIT Hang Power Snatch the beginning of each round…Get heavy
WOD 5,4,3,2,1 Curtis P’s (5 Rounds Descending Curtis P’s)
5,4,3,2,1 Curtis P’s 115/75 (X-155/105)
10 Bar Pushups
15 Over Bar Hops
200m Run
CORE
100 Medball Side taps 30/20 (2ct)
BB 5 x 1 EVO Bear Complex 45/35 and go UP!!!
WOD 4 x 400
run 1 400m sprint
rest 2:00 between each run.
Try to keep each 400m within 3 to 5 secs within each other.
Cool Down Work on a skill you are weak on!