The One and ONLY Island Box!
WOD 5RFT
400m Run
10 Deadlifts 275/185
5 Bar over Burpees
10 SlamBalls 40/30/20
WOD 5 RFT
10 Hang Cleans 155/95
10 HSPU or 2x HR Pushups
20 Jumping Lunges
20 Double Unders/80 Singles
WOD 10-8-6-4-2
Deadlifts (X-125%/Rx-100% BW)
Bar Over Burpees
200m Run
Post WOD
25 Thrusters 45/35
Pre-WOD Fish Game on the Rower
WOD 5 Rounds for Reps
30 Secs on/30 Secs off
Slam Balls 30/20
Plank
Abmat Situps
Floor Press 45/35 Plate
Skill 5 RFT
20 Double Unders/80 Singles
200m Sprint
WOD EMOM 1
5 DU/20 Singles
1 Squat Clean X-100%/80% BW
Add 1 Squat Clean every Min
Once you fail GO BACK DOWN without Double Unders!
CORE
100 Bicycles (2ct)
Strength
5×5 Backsquats
100% BW and Up
or
155/105
WOD 4 RFT
400m Run
20 Stepups 24/20 53/35 KB
20 KB Swings (Rus)
40 Flutterkicks (2ct)
Core
3×20 Hip Extensions
Skill 3×3 Clean and Jerk
WOD 15 min AMRAP
3 Pullups
6 Pushups Mil/HR
9 Airsquats
3 Clean n Jerks
155/105
135/95
115/85
95/75-65
Gritter # Rnds
Cam 155 15+7
Todd 155 14+9
Jake 155 12
Butler 155 9+18
Burton 155 8+11
HB 135 15+3
Cliff 135 12+18
Rebecca 95 11+19
Brie 95 10+19
Josh 135 9
David 135 6+18
James 115 12+2
Lauren 85 11+2
HBIC 85 10+8
Robbie 115 10
Bryan 95 11+19
Miranda 75/Grn 10+6
Haley 75/Blue 9+20
David 95 9+18
Christina 75 9+3
Phil 75 9
Eleanor 65/BlueRd 11+6
Carolyn 65 9+3
Barbara Jean 55 8+16
Kathy 50 6+3
WOD Championship Team Fight Gone Bad
5 Rounds of 1 min each
Wall Balls 20/14
Sumo Deadlift Highpulls 75/55
BoxJumps 20″
Push Press
Row (Calories)
As a Team of 3 you will go 1 at a time and rotate through the exercises for 5 rounds.
1 does Wallballs
2 does SDHP
3 does Box Jumps
1 does Push Press
2 does Row
3 Starts rd 2 with Wall Balls
1 does SDHP and the cycle repeats for 5 TOTAL ROUNDS!
There is NO REST in between exercises OR rounds.
Score is TOTAL REPS!
WOD Increasing EMOM Ladder
1 KB Swing 70/53 (American)
1 Airsquat
***Add 1 Rep EVER Minute***
Score will be Final set completed and EVERY REP in Unfinished round.
IE: 15 + 26= round 15 completed and then 16 KB and 10 Airsquats.
The AIRSQUAT is the Basis of most ALL movements. It is the Handshake of CrossFit and you will ALWAYS be JUDGED by your ability to perform a Flawless Airsquat!
Post WOD Strength
Deadlifts
20 Reps @ 75% 1 RM
Skill 5-4-3-2-1
Strict Press then Overhead Squat
Start out light, do the strict press unbroken then go back rack and overhead squats right after.
Go up in weight each round.
WOD 5 RFT
10 Sumo Deadlift High Pull 95/65
5 Bar Over Burpees
10 Front Squats