The One and ONLY Island Box!
The One and ONLY Island Box!
Strength
Front Squat 5setx3rep @70% 1 Rep Max
WOD
4 RFT
20 Thrusters 75/55
5 Bar Over Burpees
200m Run
WOD 2 14.4 ONLY if you need a score. Still do Front Squats!
14 AMRAP
60 Calories
50 Toes to Bar
40 Wall Balls 20/14 to 10/9′
30 Cleans 135/95
20 Muscle Ups
WOD 1
Gritter Time
Shawn 10:31
Kelly OH 11:24
Van 11:54
Andre 12:42
Cole 12:50
Nat 13:18
Anne 13:32
Celeste 13:40
Carole 15:33
Seth 15:51
Alexa 15:58
Royer 16:00
JHyde 16:44
Katie 16:49
Laura 16:51
Jacob 16:55
Mandy 17:24
Ewell 17:30
Lane 17:59
Richard 18:19
Melissa 18:28
Brantley 19:59
Buddy 20:51
John 35# 15:21
Miranda C. 45# 22:24
WOD 2 14.4
Gritter Reps
Brantley 180
Scott 180
Van 180
Marcos 168
Clayton 145
Robin 143
Butler 140
Taylor 136
Eleanor 135
Craig 105
Carew 96
Miranda L. 81
WOD OPEN 14.4
14 min AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls 20-10’/14-9′ (14-8′ if you are not registered)
30 Cleans 135/95 (115/85 or 95/65 if you are not registered)
20 Muscle Ups (20 Pullups if you are not registered or do not have MU. Mark you time for CLEANS)
POST WOD
800m run
Skill 1 Arm Overhead Squat
WOD 2 min EMOM
1…200m Row
2…5 DB Push Press-1 OHS
5 Toes to Bar
5 DB Push Press-1 OHS
LAST ROUND (20:00 Mark)
1…10 DB Push Press-2 OHS
10 Toes to Bar
10 DB Push Press-2 OHS
Gritter #
Todd 50 OHS
David 50
Hal 50
Clayton 45
Seth 45
James 45
Scott 45
Josh 45
Buddy 45
Nat 45 OHS
Marcos 45 OHS
Lane 40
Steven 40 OHS
Kathy 35 0HS
Erin 35
Kelly OH 35 OHS
Bryan 35 OHS
Jessica 30 OHS
Ryan 30
Phil 30
Celeste 30
Alix 30 OHS
Robin 30 OHS
Eleanor 30
Mandy 30
Jenny 30 OHS
Royer 25
Melissa 25
Melody 2×25 Hang Cleans
Nikki 20
Jane 10
Happy Birthday Jane, Kathy and Josh!
You guys are in TROUBLE!!
WOD
400m Run
63 Plate Press 45/35
63 Plate Sidetaps
63 Flutterkicks (2ct Plate Pressed)
400m Run
30 Slam Balls 30/20
30 Goblet Squats
30 Walking Lunges
400m Run
43 Abmats
43 Push Ups (HR)
43 Mountain Climbers (2ct)
400m ROW
21 Burpee CASH OUT
Gritter # Time
Hal 45/40 19:25 GHD
Van 45/40 20:56 GHD
Mike K. 45/40 22:01 GHD
Shawn 45/40 22:45 GHD
Jacob M. 45/40 28:26 GHD
Charlie 45/30 19:56 GHD
Steven G. 45/30 20:53 GHD
Scott 45/30 21:15
Andre 45/30 21:38
Erin 35/20 21:57
James 45/30 23:31
Kathy 35/20 23:53
Celeste 35/20 24:16
Steve S. 45/30 24:17
Jenny 35/20 24:23 Pukie
Brie 35/20 24:56
Seth 45/30 25:04
Bryan 45/30 25:06
Royer 35/20 25:33
Eleanor 35/20 25:45
JHyde 45/30 26:43
David 45/30 26:43
Laura 35/20 28:43
Carole 35/20 28:52
Melody 35/20 29:07
Alix 35/20 29:42 GHD
Melissa 35/20 29:47
Don 45/30 30:03
Jacob 45/20 22:05 1st WOD
Bre 25/20 22:29
Alexa 25/20 26:24
Jane 25/20 28:08
Phil 35/30 28:20
Anne 25/20 30:18 GHD
Carew 35/20 37:07
Sandy 15/10 28:29
WOD 15 EMOM
Squat Clean+ Front Squat+ Thruster 95/65
Go up in weight each minute as you feel comfortable.
POST WOD
Crossover Symmetry Iron Scap
Gritter Max#
Todd 230
Clayton 205
Mike K. 205
Brantley 200
Charlie 195
Van 180
Nat 165
Shawn 155
Marcos 155
Matt 155
Buddy 145
Steven G. 145
Jim 135
Steve S. 135
Jacob 135
Don 135
JHyde 125
Scott 125
Seth 125
Lane 125
Robin 120
Carole 120
Kip 115
Kat 115
Bryan 110
Brie 110
Jenny 105
Jessica 100
Alix 100
Anne 100
Jane 95 BS
Phil 95
Miranda L. 95
Bre 95
Whitney 85
Haley 80
Melissa 80
Laura 80
Mandy 75
Miranda 60
WOD 1 CrossFit Open 14.3
Deadlifts and BoxJumps(step ups)
WOD 2
40-30-20-10
Row for Calories
Airsquats (Perfect Form)
Flutterkicks (2ct)
Planked Pole Claps
14.3 Results
Gritter Reps Time
Craig 95 5:52
Bre 90 5:42
Mike(drop-in) 90 7:34
Kathy M. 90 6:01
Eleanor 96 6:09
Laura 90 6:20
Anne 103 4:58
Celeste 93 6:15
Rachel 122 7:34
Clayton 114 4:49
Haley 66 4:05
Jim 94 4:50
Brie 96 5:50
Brantley 131 7:56
Marcos 98 5:55
Robin 106 4:42
Miranda L. 101 5:19
Taylor 98 6:40
Kat 107 4:44
Kelly OH 109 4:59
Jacob 105 6:01
Skill 1 Arm Slamball Press
WOD 1
Chipper Time
40 Wallballs 20/14
30 Pushups (Hr)
20 Burpee Box Jumps 24/20
10 Medball to Shoulder 100/50
5 Chest to Bar
WOD 2
1-15 Double Unders
UNBROKEN like “Flight Simulator”
10 Min time cap.
Strength WOD
Today we will be retesting our 1 Rep Max Backsquat today.
Make sure that you treat each rep as its own. super tight, Knees tracking toes, split the earth with your feet.
Make sure you are either ditching or using a partner.
GO HEAVY AND DEEP!!!
WOD 2
Strict Press WORK
Gritter #
Todd 385 30#PR
Jacob 365
Ryan 355 10#PR
Jake 345 20#PR
Charlie 325
Jeff 305 10#PR
David 265
Seth 255 10#PR
Josh Y. 245 10#PR
Steven G. 245 10#PR
Scott 235 20#PR
JHyde 225
Lane 215 30#PR
Marcos 215
Bryan 205
Anne 190 10#PR
Jessica 190
Jenny 175 5#PR
Kayla 175
Eleanor 165 25#PR
Carole 165 10#PR
Brie 165
Ewell 165
Haley 145 15#PR
Bre 145 5#PR
Nikki 105 40#PR
Jane 95
Richard Sqt to Medball Depth PR
WOD 20 AMRAP LADDER
200m Run
2 Deadlifts
2 Hang Cleans
1 Push Jerk
400m Run
4 Deadlifts
4 Hang Cleans
1 Push Jerk
600m Run
6 DL
6 HC
1 PJ
800m run
8 DL
8 HC
1 PJ
600 m Run
6 DL
6 HC
1 PJ
400m Run…and on down until the final 2 DL 2 HC 1 PJ.
Every Set finishes with ONE PUSH JERK.
WEIGHT (YES this is supposed to be HEAVY…Don’t you want to be STRONGER?)
RX Guys 100% BW…RX Girls 75% BW
Scaled Guys 75%…Scaled Girls 50%
Open WOD 14.2
3 mins: 2 rds of
10 Overhead Squats 95/65
10 Chest to Bar Pullups
then 3 mins for: 2 rds
12 OHS
12 CTB
then 3 mins for: 2 rds
14 OHS
14 CTB
then 3 mins for: 2 rds
16 OHS
16 CTB…and on.
WOD 14.2.2 for those not going very far :
4 rds of
10 OHS Pick Weight
10 CTB use band if necessary
Gritter RDS
Todd 140
Mike K. 107
Hal 82
Charlie 74
Seth 59
Scott 59
Marcos 59
Shawn 59
Couch 56
Kelly OH 39
Clayton 39/77
Anne 35
Brie 26
Robin 17
Carole 16
Kathy 15
Lane 12
David 11/19
Kat 11
Bryan 10
Taylor 10
Jessica 10
Melody 9(?ctb)
Jeff ~
