The One and ONLY Island Box!
The One and ONLY Island Box!
WOD “DIANE”
21-15-9
Deadlifts 225/135
HSPU
Post WOD Barbell Work
5×2 Back Rack Push Press 95/65 and Up.
X-Grit 5×2 Back Rack Push Press w/ OHS after rep 2
RX
Trey W…4:50…The Garage “A CrossFit Gym”..Total BADASS!!!
Todd…….6:13
Cole………6:36
Van………6:49
Charlie…..8:13
Daniel……12:16
Kelly O…..13:16
Couch…….15:26
Scaled 225#
David B..2pd…..7:52
Jeff B….Pike…..9:37
Nat…….2pd……13:12
Robin…2pd…….11:47
Jacob…2pd…….10:28
George..pike…..8:49
White….2pd……11:15
Buddy.205/pike.8:40
Ryan..205/2pd..8:35..The Garage
Craig..185/pike.5:08
Joe F..185/1pd..13:16
Jon C..195/pike.4:50..The Garage
Steve..165/pike..4:10
Bryan.155/pike…3:00
Cliff…135/pike…7:50
Kristy.135/2pd..9:38
Giery..135/pike..4:07
Seth…135/pike..7:15
Carole.125/2pd..9:41
KathyM.115/2pd.9:23
Laura…115/pike.9:34
Bryce…115/pike.6:16
JeanM..105/20db.6:35
SiXon2.105/20db.6:09
Melody.105/pike..9:10
KatieT..105/pike..4:12…The Garage
KellyR..105/pike..4:10
Mandy..85/pike…3:29
Hannah.85/15db.6:09
KB 300 CHIPPER
25 Burpees
50 KB Goblet Squats 53/35 (XGIRT 70/53)
50 KB Sumo Deadlift Highpulls
50 Pushups
50 Abmat Situps
50 KB Swings
25 Burpees
If you have a time from Last Jan use the same KB for measuring purposes.
X-GRIT
Mike K….19:17
George…20:08
Cole…….22:30
RX
Charlie…12:54
Kelly O…13:45
Van……..14:47
Kat………15:10
Kathy…..15:11
Tim……..15:19
Chris……16:15…CrossFit Torch
Kelly R…16:56
Shawn….17:17
Anne……17:32
Nat………17:34
Joe F……18:04
Kristy…..18:22
Robin…..18:27
KatieB….18:37
Hannah…18:40
Jean M….18:44
Amber…..18:46
Jed………18:50…North Macon CrossFit
Buddy….19:10
Dan……..19:12
Kent…….19:12
Alix………19:34
Carole….19:41
Couch…..20:22
David B..20:29
Laura…..20:32
White…..20:54
Geiry……21:14
Bryan…..21:29
Jason……24:20
Craig……24:14
Jacob…..26:40
Jeff B…..31:38
Scaled
Joanna.26.17:32
Mandy..26..17:50
Bryce.26….19:41
Rachel.26…20:03
Miranda.26.20:40…PUKIE
Sandy.26…21:01
Ewell..35…22:28
Cliff..35…..23:57
Shannon.26-10/25…10:30
Nancy…..26-10/25…13:00
Chris…….26-10/25…14:12
WOD 1
2 min EMOM of
3 Deadlift 155/135/95/75…Pick one!
2 Hang Clean
1 Front Squat
…after 5 rounds double all reps to 6,4,and 2.
Get at least 10 rounds then rest 5 minutes and reset weights
WOD 2
2 min EMOM of
3 Power Snatches 135/105/85/65…Pick one!
2 Overhead Squats
1 Squat Snatch
100m Run
BB 5×5 Hang Squat Clean 75/55/35 go up each round
X-GRIT WOD ”Heavy and High”
5-4-3-2-1
Squat Clean and Jerk 185/125
Muscle Ups
400m Run
HEAVY WOD
5-4-3-2-1
Squat Clean and Jerk 155/105
C2B Pullups
400m Run
Conditioning WOD
15-10-5
Clean and Jerk 135/95
Pullups
400m Run
This is SUPPOSED to be a HEAVY WOD
Remembering ALL who have sacrificed and given their all for the sake of others. Take this Day to look inside you and ask yourself…”Am I making a difference, are the things I do in my life helping those around me?”
“A coward gets scared and quits. A hero gets scared, but still goes on.”
WOD 9/11 Tribute
Buy in 343m Row (Firefighters Lost)
5 rounds of
9 Medball Ground to Shoulder 50/30/20
11 Abmat situps
200m Run
Cash out 60 Kb Swings 53/35 (Police Officers Lost)
X-Grit
Charlie.11:33
Van……12:36
Cole…..13:08
Nat……13:08
Daniel..13:23
Dan…..13:35
Amber..13:56
DavidB.14:12
Celeste.14:23
White…14:47
Kent…..14:49
Mandy..15:04
Kristy…15:18
Hannah.15:23
Joe F….15:25
Alix……17:21
SteveS.17:43
JeffB….17:47
Jacob…18:54
Jeff……21:56
JeanM..17:02..30/20
Rx
Buddy..14:47..GRN
Mary…..14:47
Robin….14:50
SixOne..15:09
Lane…..15:44
KatieB..15:44
Bryan…16:03
KellyR..17:50
Jessica.17:51
Blake….17:57
Seth….15:25..30/26
BB 5×3 Push Press @ 50% 1rm or 95/65/50
Go up each round 10/5#
WOD ”Just a little Curtis”
10-9-8-7-6-5-4-3-2-1
Curtis P X-Grit 95/65–Rx 75/55
Bar Over Burpees
20 Flutterkicks (2ct)…EACH ROUND
Cool Down…work up to a 1rep max Curtis P!!!
X-Grit………………1Rep Max
Todd……17:20…..225
Charlie…17:45…..185
Van……..18:10…..175
Daniel….21:02
Shawn…21:06
Weaver..21:30
Kelly O…22:19
Mike K…23:02
Nat……..24:16…..175
Kat……..25:01
Jacob….35:00
Rx
Cole……16:22
Troy……18:59
Celeste..19:19
Dan…….19:53
JoeF……20:02
Robin….21:02…..105
Tim…….21:20
Craig…..22:19
Kristy….22:46
Jason…..23:15
Kent…….23:20
SixOne..23:49…..95
Alix…….24:10…..85
Ewell…..24:15
KateB….25:14
Jessica..25:23
Kelly R..25:50
KerriA…25:53
Laura….27:04
Bryce….27:27
JeanM…28:00
Katie H..29:08
Blake…..29:32
Lane……29:36
Jeff B…..34:06
Scaled
Shannon..5-1/40..7:50
Nancy……5-1/35..8:15
Mandy….35….19:49
Joanna…35….20:39
Sophia….35….23:00
Hannah…35…23:03
Mary…….45…19:37
Bryan……55…18:05
Cliff………55…26:53
Seth……..65…20:00..10-9-8
Buddy…..75/Clean.21:20
Jeff………75/Clean.20:00
BB Burgener Warmup
3 reps of each @ 45/35
WOD ”Randy”
75 Snatch 75/55
X-Grit
Max unbroken Overhead Squats @ Bodyweight…Shoot for 15!
Todd……3:59…(After a 4:37)
Kat……..4:14
Mike K…4:26
White….4:44
Cole…….5:22
Van……..5:35
Nat……..5:37
Dan…….5:41
David B..5:51
Craig……6:07
Robin…..8:25
Jacob…..8:26
Jeff B…..9:14
Buddy….9:17
SixOne…11:04
Anne……11:21
Alix……..12:43
Joe B……13:00
Scaled
Wiliam..65…10:12
Cliff…….55…7:36
Mandy…45…6:56
Hannah.35…4:55
Skill Max UNBROKEN Wall Balls 20/14 (If you are a BADASS just do “Karen” UNBROKEN)
Do as many unbroken, non stop, no drop Wall Balls. You get 3 attempts if you get under 10 reps
WOD 15 min Amrap
10 Pushups
10 Abmat Medball Situps 30/20
200m Run with Medball
SPRINT 500m Row for the Board.
WOD “Jacob’s Ladder”
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
Guys 20# DB up to 50# by 5# increments
Girls 15# DB up to 40# by 5# increments
Go through the ladder. Time stops when you reach and finish the last weight. If you cannot proceed past a certain weight, go back down the ladder for more work.
Your score is either a time or the weight you COMPLETED!
500m ROW……….WOD
Cole…….1:27.3…..6:45
Mike K…1:28.7…..3:32
Giery…..1:29.6…..9:59
Todd……1:30.0
Daniel….1:32.6…..7:21
Couch….1:34.1…..7:27
Craig…..1:34.7…..8:58
Dan……..1:36.3…..7:55
Jason…..1:36.7…..14:35
William..1:37.4…..40#
Van……..1:40.4…..7:23
Buddy….1:40.6…..11:43
White…..1:41.0…..9:37
Steve…..1:41.3
Lane……1:42.1…..40#
David B..1:42.8…..5:51
Blake…..1:43.3…..11:08
Jessica…1:45.7…..9:54
JeanMarie.1:45.7…30#
SixOne…1:45.9…..35#
Jeff B…..1:46.3…..7:35
Cliff……..1:46.7…..45#
Bryan…..1:47.5
Jacob…..1:47.5…..11:11
Kelly O…1:49.3…..6:35…X…10:46
Jeff J……1:50.6…..40#
Jack…….1:51.5…..10+
Troy…….1:53.9…..9:11
Kristy…..1:57.4…..35#
Celeste…1:57.5…..35#
Kathy M.1:58.1…..14:13
Robin…..1:58.1…..10:40
Kelly R…2:00.8…..35#
Sophia…2:03.7…..30#
Bryce…..2:04.1…..30#
Laura G..2:08.4…..30#
Mary……2:10.5…..25#
Katie B..2:11.4…..35#
Katie H..2:12.8…..30#
Mandy…2:12.9…..25#
Hannah.2:13.6…..25#
Joanna..2:23.7…..25#
Sandy….2:27.7…..20#
Miranda.2:34.5…..15#
We are currently updating and improving the website. Please bear with us while we add, shift and change information.
Current WODs may be found under the WOD tab.
