The One and ONLY Island Box!
The One and ONLY Island Box!
Competiton/Fitness
20 min AMRAP LADDER
400m Run
2 Thruster+1 Split Jerk 155/95…135/85…115/75…95/65…GO HEAVY AS YOU CAN!
400m Run
4 Thruster + 1 Split Jerk
400m Run
6 Thruster + 1 Split Jerk
400m Run
8 Thruster + 1 Split Jerk
400m Run…
10 Thrusters + 1 Split Jerk… and on UP!
If you are out on the Run at 20:00 you get a time when you get back!
CORE
25 Hip Extensions
25 Back Extensions
Fitness
Gritter
Van 12@21:13 135
Jacob 10@21:27 135
Buddy 8@20:39 135
Craig 10@20:28 115
Marcos 10 115
Scott 12@21:58 115
Steven 12+1 115
Hal 12+1 115
Bryan 10@20:16 95
Ryan 12@26:16 75+200m
Burton 8@21:00 75
Millie 10@21:03 65
Chase 10+3 65
Kristy 8+4 65
Mandy 10@20:55 55
Ava 8 55
Phil 12@21:26 45
John 10 35
Giery 22 scaled
Sydney 14 scaled
Comp
Gritter
Charlie S. 12+4 155
Clayton 10+10 155
Charlie 10 155
Brantley 10 155
Jake 10 155
Van 12@21:13 135
Seth 10@20:34 135
Cole 12@22:14 120db
Carole 8+5 95
Jenny 10+1 85
Today is our first day of NEW Schedule:
Monday/Wed/Friday 9:30-10:30 CrossFit Teens
Monday/Wed/Friday 10:30-11:30 CrossFit Softball Program
Tuesday/Thursday 9:30-10:30 CrossFit Kids
There are a Few Spots left in each so tell your friends.
Fitness
A. Power Snatch 5 reps x 5 sets rest 1 min 95/65
B. 1000m Row
30-20-10
Slam Balls 30/20
Pushups
Flutterkicks (2ct)
500m Row
Competiton
***These WODs are Far more than a 60min Block can handle, feel free to come back to later classes or finish up the next Day what you are missing. The WOD schedule will start to Follow my Fire schedule, 2 ON-1 OFF. that means if you are SERIOUS about Competition start keeping track of your work load. There will be some Sundays I will be WODDING and I will put the word out for others following COMPETITON***
A. Quick 1 RM Power Snatch
B. High Hang+Snatch Balance 10EMOM
95/65 or 50% 1 RM PS
C. Quick 1 RM Squat Clean and Split Jerk
D. Squat Clean and Split Jerk 1 @ 75% 1 RM x 6 Sets 1:30 rest
E. Airdyne or Row
15 sets of 1:30 @ 60 sec 75% then 30 sec 50%
Fitness
Gritter Time
Sydney 9:45(500/15-10-5/250)
Hal 40 11:26
Greg 11:34
Steven G. 30 11:41
Van 30 12:20
Scott 12:25
Kelly OH 20 12:40
Charlie S. 40 12:50
Erin 12:58
Giery 30 13:46
Shawn 40 14:04
Cole 14:05
Bill 30 14:25
Marcos 14:50
Laura 14:55
Burton 15:00
Ewell 30 15:11
Mandy 20 15:35
Eleonor 20 15:47
Jessica 16:00
Bryan 30 16:05
Miranda L. 20 16:08
Melissa 20 16:10
Anne 20 16:14
Jacob 40 16:48
Craig 17:45
Katie 18:06
Haley 18:07
Rod 30 18:35
Rachel 18:40
Mitchell 19:26
Chase 20 19:59
Cameron 20 21:28
Betsy 24:18
Comp
Gritter A C
Clayton 175 265
Jake 165 225
Kat 100 125
Charlie 155 205
Carole 90 120
Melody 75 95
Nat 155 185
Buddy 145 185
Fitness
A. Clean n Jerk 4reps x 5 sets @ 75/55 and UP.
Focus on technique and go up
B. 15 EMOM
1 Clean and Jerk (use final 4 rep #)
10 Double Unders/30 Singles
*Go up in weight 10/5# if you want*
Competition
A. Clean Pull+Squat Clean+Jerk Cluster 1.1.1 @ 50% 1RM CnJ x 4sets, 2:00 rest
B. EMOM
EVEN- 1 Squat Clean and Jerk
ODD- 25 Double Unders
Start at 50% 1RM and go up 20/10#
Fitness
A. 10 Rounds For Time
8 Box Jumps
6 Burpees
4 Pullups
6 KBS 53/35
8 WallBalls 20/14
Competiton (Comp 75%=15 min Cap for A and B)
Aerobic Tester
A. 21-18-15-12-9-6-3-1
CTB Pullups
Box Jumps 30/24 (Step Down each rep)
Rest 15 mins
B. 10 Rounds for Time
4 Burpees
6 KBS 70/53
8 Wall Balls 20/14 to 10′
Fitness
Gritter Time
Robin RX 12:23(5rds)
Charlie S. RX 17:29
Hal RX 18:32
Van RX 20:15
Scott RX 21:48
Kelly OH RX 22:48
Jake RX 23:52
Greg 30″ RX 23:58
Buddy RX 28:00(7rds)
Anne RX 28:04
Steve S. RX 28:45
Jacob RX 29:01
Carole RX/20# 34:37
Bryan RX 43:47
Giery blue 21:00
Jenny grn 21:15
Mitchell 20/30 grn/AS 22:30(5rds)
Bill red 22:40
Bre red 22:51
Eleonor red 23:28
Jessica blue 24:26
Erin grn 26:30
Betsy 26/step/jump/AS 27:50(5rds)
Phill step/14/35 28:00
Mandy step/10/blue 29:30
Sixone 29:58(7rds)
Ewell red 30:00 equip penalty
Angie blue 30:46
Melissa grn 32:48
Josh Y. 44/blu/rd 38:16
Laura green 40:06
Happy Birthday Bryan McNeil!!!
Fitness
A. 4 x 5 Power Snatch 75/55
Work on Slow first Pull, then as bar passes the knees and gets into pocket (thigh/hip region) Pull faster, Shrug, and turn over bar.
Competition
A. 3 Position Power Snatch Cluster All @ 50% 1 RM, 1.1.1 reps X 4 Sets, 1:30 Rest
* 3 POS-rest 15 sec-3 POS-rest 15 sec-3 POS-rest 1:30
Fitness/Competiton
B. 7EMOM
1 Deadlift (100/75% BW)
5 Bar Pushups
10 Plate Touch Scissor Kicks
*Add 1 Deadlift Every Min*
Rest 3 min
7EMOM
2 Deadlifts (Comp use Snatch Grip TNG)
25 Bicycles (2ct)
Strength 15 Mins to build to a HEAVY 2 REP Front Squat
Fitness/Competition
800m Run @ 75%
+
5 Rounds
10 KBS 53/35
20 Situps/10 GHD
+
2000/1600m ROW @ 75%
+
5 Rounds
10 Alternating Step Ups 24/20
30 DU/90 Singles
+
800m Run @ 75%
CORE
50 Back Extensions
Fitness
Gritter FSx2 WOD
Ryan 305 ghd/du 27:35
Scott 175 ghd/du 28:00
Kayla 125 ghd/du 28:45
Jenny 125 ghd 28:48
Greg 225 28:49
Ewell 29:57
Erin 155 30:19
Jessica – du 30:17
Giery 30:20
Angie 100 30:44
Aaron 175 31:52
Clayton 275 ghd/du 32:09
Seth 185 du 32:20
Bryan All Runs! 33:26
Robin – 34:05
David 175 du 34:09
Laura 110 du 34:48
Phil 34:52
Melody 125 ghd/du 37:40
Jacob 38:18
Anne – ghd/du 39:53
Carole 125 ghd 39:56
Josh Y. 39:59
Betsey 400/800/400 40:50
Carew 185 50:22
It is Time, Time to push yourself to the Limit, Time to be part of something bigger than yourself. Today we will HONOR ALL who have fought and sacrificed for US.
“MURPH”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition work load as needed.
Fitness
A. Deadlifts 5 x 5 50% 1 RM and go up/2:00 Rest
B. 15 Min AMRAP
5 Strict Press 95/65
5 Push Press
5 Bar Pushups
10 Deadlifts
400m Sprint
Competition
A1. Deadlift Cluster 1.1.1 x 5 sets, 2 min rest. Start 75% get HEAVY…NOT MAX!
A2. Strict HSPU to extra Depth @ 20X0, 2.2.2 x 5 sets, 2 min rest
B1. Back Squats @ 20X1 8-10 Reps x 4 sets, 2 min rest. Start 60%
B2. Weighted Supinated Chin Up Cluster @20X0, 3.2 x 4 sets, 2 min Rest
Fitness
A. 100 Kettlebell Swings for Time (5 Goblet Squats EMOM-WOD starts with this)
53/35 American
B. 4 x 200m Repeats 2-MOM. Pace it at 80-90% and get EXACT time EVERY round!
PENALTY is 2 Burpees for EVERY second you are HIGH or LOW of 1st time! HAHAHAHAHAHA
Competition
A. 15 min to find 1 RM Squat Snatch (you are doing COMP WOD, GET to Depth)
B. Squat Snatch 3 reps @ 75% of 1RM x 3 sets, rest 1:30…Focus on Speed through the 2nd pull
C. Squat Clean and Split Jerk 10EMOM 1 rep @ 75% 1 RM CnJ
D. 4 X 200 Just like Fitness….HAHAHA, thought you were getting out of this huh?
Fitness
5 RFT
400m Run
20 Abmat Situps
25 Mountain Climbers (2ct)
30 Du/3x Singles
Competition
1600 m Run
+
3 rounds of
25 Abmat Situps
500m Row
+
10 EMOM (10-1 min attempts at 50 Du’s, Run starts after the last 50 or 10 min is up)
50 Double Unders
+
800 m Run
