The One and ONLY Island Box!
The One and ONLY Island Box!
Army Spc. Chris Horton of the 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team was Killed in Action Sept. 9, 2011 in Zurmat District, Paktya Province Afghanistan. Chris Horton was a National Guard Sniper.
HERO WOD “Horton”
1000/800m Row
4 20m(rack to rack) Bear Crawls
40 SlamBalls 30/20
400m Ball Carry
20 Goblet Squats
20 1arm Ball Presses
20 Burpees
500/400m Row
Fitness and Comp Post WOD
Work up to a HEAVY Back Rack Jerk
Gritter Time
Hal 30# 12:50 195#
Van 30# 13:49
Mike K. 30# 14:18 225#
Jenny 20# 14:25
Steven G. 30# 14:28 195#
Shawn 30# 14:33 175#
Scott 30# 15:21 135#
Nat 30# 15:38 225#
Melody 20/10# 16:22 115#
Clayton 30# 16:47 245#
Bill 25# 16:50 175#
Brantley 30# 17:04
Dave 30# 17:07
Anne 20# 17:31 115#
Kristy 20/10# 17:38 105#
Aaron 30# 17:40
Lilly 20/10# 17:41
Melissa 20/10# 17:42
Robin 20# 17:46 135#
Bryan 25# 17:55
Celeste 20# 18:00 110#
Alexa 20/10# 18:28
Rachel 10# 19:00 35#
Alix 20# 19:11 125#
John 20# 19:28
Jacob 30# 20:22
KerriAnne 20/10# 23:10
Kip 25# 20:00 95#
Rod 30# 23:01
Ava 10# 25:30 65#
Laura 25:32 5k Row
We are starting our 2 Levels of Programming in May(Today).
Fitness will be lighter bar work and more repetitions. Geared towards the CrossFitter looking for tone, lean muscle and weight loss. Not too concerned about too heavy or technical movements. DO NOT kid yourself thinking this will be the easier of the 2!
Competition will be HEAVIER and MORE TECHNICAL…Competition is NOT for everyone, it is for the accomplished CrossFitter who would like to push to the HIGHEST LEVEL, Train for The CrossFit OPEN 2015 as well as any Competitions that come around.
Fitness
AMRAP 10
5*10*15*20*25…and on Wall Balls 20/14
*5 Deadlifts at 50%
Rest 5 min
200m rest 1min/400m rest 1min/200m
Competition
AMRAP 10
5*10*15*20*25…and on Wall Balls 30/20
3 Deadlifts at 50%
2 Hang Squat Cleans(Link them)
rest 5 min
10 min to Work up to a HEAVY Power Snatch+Hang Squat Snatch+Full Snatch
Strength Deadlifts
3×2 @ 85%
Fitness
Gritter WOD RUN
Aaron 20/125 130 4:55
Ava 14/75 103 7:30*
Brantley 30/225 135 5:39
Bre 14/105 146
Bryan 20/130 127 5:05
Dave 20/155 135 5:48
David 20/175 135 5:57
Ewell 20/115 106 4:59
Haley 14/95 135 5:43
Hollie 14/85 135 5:52
Jacob 5RFT 500mRow/15 bench 185#
Jenny 14/95 190 5:42
Josh Y. 20/165 115 5:42
Lane 20/145 95 5:45
Laura 14/85 135 5:49
Lilly 14/85 130 6:10
Mandy 14/115 115 5:26
Marcos 20/175 140 5:22
Phil 14/115 25’s 6:58 no rest
Robin 14/125 155 6:26
Scott 20/135 158 4:56
Seth 20/135 122 5:08
Competition
Gritter WOD
Alix 20-8’/95 123
Anne 20-9’/90 108
Buddy 30/135 75
Carole 20-8’/90 115
Eleonor 20-8’/80 113
Hal 30/165 126
Melody 14-9’/85 120
Mike K. 30/185 96
Nat 30/165 75
Shawn 30/165 80
Steven G. 20/125 120
Van 30/165 105
Todd 30/205 101
5 RFT
12 Power Cleans
6 Push Press(STO is fine)
X-Grit 165/105
RX 135/85
115/75
95/65
15min time cap. Tell people if the want to get strong Go Heavy, if they want to go cardio go lighter.
WOD II
MAX Mu/BMu/CTB/Pullups in 90 secs. Pick the hardest one you can do. If you are banded go heavy and get reps!!!
Core 5 mins plank. 1 each of front/side/back/side/front…
Gritter # Time
Mike K. 165 10:36 1 BMU
Lori Lane 105 12:30 13 CTB
Carole 105 13:18
Van 135 7:58
Brie 85 8:32 12 CTB
Jenny 85 9:09
Kelly OH 85 10:01 2 CTB
Matt 135 10:26
Miranda L. 85 11:47
David 135 11:53 13 CTB
Bryan 115 4+4
Steven G. 115 7:46 6 MU
Scott 115 8:28
Jacob 115 9:16
Buddy 115 9:34
Rod 115 9:40
Melody 75 9:50
Eleanor 75 10:11
Bill 115 10:18
Dave 115 10:37
Josh Y. 115 11:10
Kristy W. 75 11:25 1 CTB
Lane 115 12:50 10 CTB
Carew 115 14:41
Laura 65 6:50
Jessica 65 7:45
Mandy 65 8:28
Ewell 95 9:47
Melissa 65 9:53
Kip 95 10:54 17 CTB
Kevin 95 12:00 6 CTB
Lily 55 9:20
Rachel 55 11:22
Kerri Anne 55 13:35(3rds)
Liz 15db 9:30
WOD 15 AMRAP
1 Hang Clean
1 Push Press
1 Back Rack Lunge Step (each leg)
1 Back Squat
5 Bar Pushups
5 Bar over Burpees
5 Mountain Climbers (2ct)
Go up 1 Rep on the Barbell Complex each round.
the 5’s stay the same every round.
Strength Deadlifts
3×4 @ 80%. Rest 2 min between each set.
WOD I
3RFT
40/25 Cal Row (Guy/Girl)
400m Run
Rest EXACTLY 2min until next round.
WOD II
10-9-8-7-6-5-4-3-2-1 Toes to Bar
5 Airsquats (Perfect Form and Tempo)
Gritter I II
Alexa 16:59 K2E 6:09
Alix 17:25 K2E 7:00
Andre 16:08 T2B 6:15
Anne 16:50 T2B 7:22
Bill 17:40 T2B 5:38
Brie 15:16 T2B 5:23
Bryan 18:22 T2B 7:05
Carew 22:35 T2B 13:00
Carole 15:28 T2B 10:35
Charlie 15:50 T2B 6:10
Clayton 15:55 T2B 7:30
Craig 18:11 AB 9:07
Dave 18:04 K2E 4:58
Ewell 16:07 T2B 6:45
Geiry (2rds)17:35 K2E 11:07
Greg 14:52 T2B 4:22
Hal 13:55 T2B 4:18
Haley 17:08 K2E 7:01
Holli 15:31 K2E 3:56
Jacob 18:38 T2B 9:15
Jenny 15:38 K2E 5:46
Kristy 16:50 T2B 7:36
Laura 17:13 T2B 8:44
Liz 22:01 K2E 7:58
Matt 17:40 K2E 6:52
Miranda L. 15:55 K2E 5:12
Rachel 22:55 T2B 10:17
Steve S. 17:28 T2B 5:23
Steven G. 15:09 T2B 5:02
Strength Bench Press
2 Attempts at MAX REP bench press for End of WOD Time Bonus
RX is 100% Guys 70% Girls equals 10 SECOND/REP
Scaled is 75% Guys and 50% Girls equals 5 SECOND/REP
WOD
800m Run
50 Abmat Situps (25 GHD)
30 Slam Balls 30/20
50 Flutterkicks (2ct Balls Up)
400m Run
40 Abmat Situps Situps (20 GHD)
20 Slam Balls
40 Flutterkicks
200m Run
Gritter
Anne GHD 1:40 16:30 14:50
Bryan :40 15:06 14:32
Bryce 1:25 16:56 15:31(row/squat/12″box)
Buddy :40 19:12 18:32
Carole GHD 3:20 18:31 15:11
Celeste :30 14:38 14:08
Charlie GHD 1:30 11:27 9:57
Dave 1:10 16:46 15:36
David 1:00 17:13 16:13
Eleanor GHD 1:15 15:51 14:36
Erin 1:00 14:32 13:32
Hal 2:15 16:36 14:21(800×3)
Jacob 3:20 18:33 15:13
Jenny :30 14:57 14:27
Josh Y. :18 17:59 17:41
Kelly OH 1:50 13:05 11:15
Keegan MOD 10:22 (1st WOD)
KerriAnne 1:40 25:55 25:40(10#)
Kip GHD 2:55 14:56 12:01
Lane :35 18:18 17:43
Laura 1:20 18:30 17:10
Liz :25 18:32 18:07
Mandy GHD 3:10 17:22 14:12
Marcos 1:40 16:37 14:57
Melissa 1:15 18:50 17:35
Mike K. GHD 3:40 12:59 9:19
Miranda 1:30 15:50 14:20
Phil 18:05
Rachel :08 19:28 19:20
Rod :10 19:40 19:30
Scott 1:05 13:12 12:07
Seth :50 15:36 14:46
Steve GHD 1:55 14:30 12:35
Steven 1:30 17:45 16:15
Van 2:05 17:15 15:10(800×3)
Strength Week 2 Deadlift Series
3×6 @ 70%
This will be heavy so lets get some light reps as you are loading bar to your weight.
Comp WOD “Amanda”
9-7-5
Muscle Ups
Squat Snatches 135/95
Yes there will be scaled version of this.
Metcon WOD
18-14-10
Squat Clean
Pullups
Gritter
“Amanda” Time
Nat 115/BMUgrn 7:43
Cole 95 8:41
Bill 95/Blue 11:00
Matt 95/GrnBlu 12:00
Charlie 95 12:48
Aaron 75/BMU 13:02
Van 95/BMU 13:14
Bryan 75/C2Bx2 15:04
Steven G. 15:58
Anne 65/C2Bx2 19:18
Metcon WOD Time
Brantley 155 16:46
Jacob 155/PC/BS 17:45
Mike K. 155/strict 19:33
Shawn 135 10:25
Charlie 135/strict 12:13
Robin 95 13:30
David 135 16:40
Buddy 135/Grn 20:22
Scott 115/FS 9:09
Seth 115 10:39
Celeste 85/Rd 12:30
Laura 85/BluRd 14:52
Rod 115 15:03
Steve 115 15:14
Dave 115/Grn 17:28
Carole 85/Blu 17:35
Bre 75/Rd 11:04
Eleanor 75/BluRd 12:06
Ewell 95 13:55
JHyde 95/Grn 14:32
Giery Jumping/AS 8:00
Mandy 65/Blu 11:05
Melissa 65/GrnRd 11:20
Jenny 75/GrnRd 11:42
KerriAnne 55/Jumping 13:35
Katie 65 13:45
Kip 75 14:44
Ben 75/Blk 15:46
John 55/Rd 16:04
Tripp 115/Grn 17:33
Strength
Sumo Deadlifts 4×5 @ 65%
WOD
1 Rep Max Clean (Power or Squat)
6 @ 60%
4 @ 70%
3 @ 80%
1 @ 90%
1 @ 100%
1 @ 105%
Gritter
Anne 125#(5 PR)
Bill 155#
Brantley 225#(10 PR)
Brie 135#(5 PR)
Bryan 150#
Buddy 185#
Clayton 270#(15 PR)
David 195#
Erin —-
Ewell 145#
Hal 205#
Jenni 72#
JHyde 145#
John 79#(9 PR)
Kat 145#(5 PR)
Kip 130#
Laura 115#
Mandy 95#
Mike K. 260#(15 PR)
Miranda L. 110#(10)
Nat 205#
Scott 165#
Shawn 185#
Shelby 110#
Steve 155#
Todd 305#(5 PR)
Van —-
WOD
25-20-15-10-5
Wallballs 20/14 to 10/8
50 Double Unders / Singles X 4
200m Sprint
There are Strong Forces in this world, sometimes they will try and hold you back, sometimes they will help push you forward…no matter the case, you must always ACCELERATE!!!
Gritter Time
Mike K. RX 11:37
Todd RX 11:43
Shawn RX 12:26
Van RX 13:03
Brie RX 13:25
Charlie RX 14:04
Nat RX 14:05
Kelly OH RX 14:58
Scott RX 15:02
Kat RX 15:41
Clayton RX 15:42
Laura RX 16:29
Celeste RX 19:46
Jacob RX 23:09
Anne RX 26:42
Rod RX 34:14
JHyde 20/s 16:51
Carole 14/s 17:05
Jenny 14/s 17:10
Brantley 20/s 17:11
Steve S. 20/s 17:43
Bryan 20/s 17:46
Phil 14-8/step 17:53
Josh Y. 20/s 18:33
Evan 14-8/s 18:57
Robin 14/s 20:01
Betty 14/s 20:15
Eleanor 14/s 21:13
Dave 20/du/s 21:34
Bob 14/s 21:58
Melissa 14/s 23:04
Buddy 20/s 23:25
Misty 14/s 23:41
Matt 20/s 24:44
Trip 30db/s 25:56
Liz 10/s 26:56
Strength
Deadlifts 5×5 @ 60% of 1 Rep Max
WOD
EMOM Ladder
1 Push Press 135/85…115/75
4 Bar Over Burpees
Add 1 Push Press every Min. Try to rest at the top of Press then cycle next rep.
***Score is completed round and extra reps***
Ass soon as you Fail run 400m
Cool Down
20-40 Hip Extensions (Good mornings on GHD)
Gritter Reps
Mike K. 135 12+1
Cole 135 10+7
Carole 85 8+12
Jacob 135 8+9
Charlie 135 8+7
David 135 7+6
Matt 135 7+3
Matt 135 7
Buddy 135 6+8
Rod 135 6+3
Alix 85 4+5
Dave 135 4+2
Marcos 115 9+7
Steven 115 8+9
Celeste 75 8+9
Scott 115 8+7
Andre 115 8+6
Seth 115 7+7
Miranda L. 75 7+7
Jenny 75 7+7
Laura 75 7+4
Carew 115 5+4
Lane 115 5+4
Mandy 65 9+7
Eleanor 65 9+7
Kelly 65 8+12
Tripp 95 8+9
Ewell 95 8+9
Bre 65 8+7
Josh 95 8+6
Bill 95 8+4
Bryan 95 7+8
Melissa 65 7+8
Alexa 65 7+6
Katie 65 6+4
Kip 95 6+3
Liz 35 9
Rachel 35 9
Phil 75 6
Ben 65 5+4
