The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 15 min Amrap
5 Deadlifts 135/95
5 Floor Press
5 Floor Wipers (2ct)
5 Dough Rollers
CORE
50 Split leg Plate touch
50 Feet together Plate touch
RX
Shawn…..11+19
Todd……..11+10
White…….10+15
Carole……10
Joe F……..8+8
George…..8+5
Jeff B…….7+12
115
Seth……..8
Marcos….9+5
Richard…7+15
95
Bryan……11+10
Cliff………9+14
Ewell…….9+10
Lane……..9+5
Chuck……6+10
Chef………6+10
75
Bryce……9+16
Kat……….9+7
Robin……8+6
SiXone…..8
Alix……….7+17
65
Mandy…..11+2
Celeste….11
Anne…….10
Taylor……9+12
Laura…….8+2
K-Rev…….8+1
55
Chase……8+19
Joanna…..8+11
Sarah…….8+5
50
Miranda…9+5
Anna……..7+12
Sophie…..7+5
WOD 24 mins of 3 min EMOM
Every 3 min perfom
400m Sprint
6 DB Push Press (Use the Weight you topped out at Yesterday)
If you fail at the Above Switch to:
200m Sprint
6 DB Push Press
CORE
50 Bar hang Knee Lifts (20/14 Medbal held by feet)
Strength / Skill Work
3 reps each weight starting at 20/10 up to 60
Record 3 rep max STRICT dumbell press
WOD I
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pullups
Pushups (HR)
If Banded, Use LIGHTEST Band Possible
CORE
4 Evolutions Tabata Plank
Front, Side, 6 inches, Side
WOD I – 10-1 Pull / Push
RX
Shawn…………………..3:25
Todd……………………..3:50
Charlie………………….3:52
Van……………………….3:59
Mike K…………………..4:28
Celeste………………….4:31
Jeanmarie……………..4:37
Cliff………………………4:51
Steve……………………5:22
Joe……………………….5:28
David…………………….6:01
Josh White…………….6:20
Anne……………………..6:20
Robin…………………….6:33
Kelly O………………….6:46
Ewell…………………….7:53
Craig…………………….8:04
Hannah R………………8:08
Bryan……………………8:42
Jason H…………………8:43
Scaled
Hannah G (green)…..5:20
Chase (blue)………….5:38
Bryce (blue)…………..6:06
Richard (blue)………..6:47
Alix (green)……………6:53
Jake (red)……………..7:02
Royer (blue+red)…..7:11
Sandy (green)……….7:17
Jeff (blue)……………..7:34
Kathy (blue)…………..7:25
Nancy (blue)………….7:51
Krista (jumping)…….8:02
Brandon (blue)………8:05
K-Rev (red)……………9:14
Sean (blue+red)…….9:58
Carole (red)…………..10:10
Bo (blue)……………….10:45
Emmy (blue)………….11:30
Skill Snatch Balance Work
WOD “Butt Work”
10 Rounds of
5 Goblet Squats X-70/53 RX 53/44
5 KB Lunges-Out and Back
10 Jumping Lunges
CORE 100 Abmat Situps
X Grit
Mike K (70)………..7:58
Charlie (70) ………8:14
Van (70)……………8:35
Kelly O (53) ………9:23
Todd (70) …………9:33
David (70) ………..9:35
Mike E (70) ……….9:52
Kathy M (53) …….9:52
Kat (53)…………….11:16
Cathy McC (53)….11:16
Celeste (53) ……..11:18
Joe (70) ……………11:43
Jeanmarie (53)……..11:52
Jeff (70) …………..15:09
Clayton (70) ……..15:45
53#
Tim…………………..9:34
Seth………………..10:12
Ewell………………..10:15
Richard…………….10:37
Bryan……………….10:59
Craig ……………….11:50
Jake…………………12:20
Sean ……………….12:33
Lane ……………….12:47
JB……………………14:10
Brantley…………..14:58
Brandon……………15:16
44#
Amber………………10:01
Kristy……………….11:13
Anne………………..10:17
Katie…………………10:47
Alix…………………..10:59
Mandy………………11:07
Bryce……………….11:28
Taylor………………11:38
SixOne……………..11:42
Hannah G…………12:00
35#
Bre………………….7:20
Kelley Royer……..8:45
Alexa……………….8:50
Jason R…………….9:42
Sandy………………10:20
Chase……………..10:35
K-Rev………………10:56
Miranda L…………11:45
Misty……………….11:38
Britni……………….12:08
Phil…………………14:48 – 7 Rounds
26#
Emmy……………..9:33
Nancy……………..10:15
Krista……………..11:17
Lisa ……………….11:42
Laura……………..12:00
Rachel……………12:02
Debbie…………..12:20
Haley…………….12:24
Liz…………………13:08
Tina……………….13:20
Miranda C ……..13:25
Bo (35/26)……..13:36
Chuck…………….14:14
Anna……………..16:06
Jill……………….15:11 – 7 Rounds
Skill Strict Press
20 Total Reps 95/75/55
WOD 5 Rounds for time
5 Sumo Deadlifts 70/53 (X-3 POOD/2 POOD)
10 KB Swings (Russian-Flat Back, Proud Chest, KB above eyes)
20 Scissor Kicks (2ct)
200m Run (Yea its cold, run fast)
X-GRIT
Todd……….9:35
Mike K…….11:48
White……..12:06
Jacob………13:16
70
Charlie…….8:55
Van…………8:55
Cole….AB…9:18
Joe F……….9:27
George…….9:48
Jason………10:30
Bryan………10:58
Tyler……….11:32
Buddy……..13:43
Jeff B………14:20
53
Kelly O’……9:56
Ewell……….10:18
Joe B……….10:43
Celeste…….10:48
Cliff…………10:51
Lane………..11:04
Hannah G…11:18
Robin………11:38
Sean……….12:01
Richard……12:11
Brantley…..12:18
Sixone……..12:49
Carole……..12:56
44
Mandy………11:27
Katie………..11:37
Bryce………..11:38
Royer……….11:46
Taylor……….11:48
Sandy……….12:08
35
Alexa………..10:49
Miranda L…..12:25
Britni………..12:38
Nancy……….12:38
Lisa………….12:45
Tina………….12:47
Xenia………..18:00
Phil…………..18:10
26
Haley…………11:33
Rachel………..14:30
“Lots-a-Squats”
WOD I
6 minutes of 1 min on 30 seconds off Airsquats
5 seconds up position-5 seconds down position
*Stay in it for as long as you can, rest, get back in it*
WOD II
5 Rounds of
10 Front squats (Perfect Form and Depth) 95/65
5 Pushups (Perfect Plank HR)
10 Seconds of Plank hold
CORE
50 Medball SideTaps (30/20/14 2 ct)
WOD I Deadlift EMOM
1 Deadlift 125%/100%/75%
10 Mountain Climbers (2ct)
10 Flutterkicks (2ct Big)
*Add 1 Deadlift each minute until Failure*
WOD II X-Grit
“Diane”
21-15-9
Deadlift 225/155
Handstand Pushups (25# 1 Abmat)
CORE
100 Bicycles (1ct)
50 Dog Crunches (each side)
Nancy’s Birthday…”She Likes Burpees”
3 Rounds
25 Burpees
10 Hang Cleans 135/95/65
X-Grit WOD “1-10 Ladder”
1 Snatch 95/65
1 Overhead Squat
5 Burpees
Complete 1-1, then 2-2, 3-3, and so on through 10-10
CORE WORK
30 V-Situps
WOD “7 rounds to Heaven”
7 rounds of
200m run
10 Abmat Situps
10 Overhead Lunges 45/25 Plate
10 Deadlifts 155/110
Compare to https://www.crossfitgrit.com/?p=1769
Core 3 Rounds of Tabata Plank
20sec on, 10 sec off
Front, Side, Six Inches, Side= 1 round
Paleo Challenge
1 min on, 1 min Rest for max reps
Abmat situps
Pushpress 75/55/35
Back Squats
Hang Clean
Pushups (hr)
rest 3 min
400m Sprint
rest 3 min
Max WATT Row (2-3 attempts)
X-GRIT WOD
12 min Amrap Ladder
1 Squat Clean @ 68% 1 Rep Max Clean
1 Chest to Bar Pullups
1 Handstand Pullup (25# plate and abmate)
2 Squat Cleans
2 C to B
2 HSPU
3, 3, 3…4, 4, 4…and so on until 12 mins is up!
