The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. 4 rounds for time
15 Pullups
15 Thrusters 65/45
400m Run/Row…Pick which you want to start with and alternate each round
B. 3 rounds of
25 Abmat Situps/12 GHD
15 Good Mornings 65/45/15 Hip Extensions
10 Squat Thrusts (Burpee without going to floor or jump clap)
Competition
A. 5 rounds of
15 Pullups
20 Thrusters 65/45
200m Row
rest 6 mins or 6x Total Rd Time
B. Squat Snatch Cluster
1.1.1.1.1 x 3 sets, get heavy
C. OHS
Build to a heavy single no failing
D. 10 AMRAP
5 Box Jumps 24/20
5 Wallballs 20-10/14-9
Fitness
Gritter
Hal RX 13:09
Van RX 13:19
Steven RX 14:32
Scott RX 14:49
Colt RX 17:10
Seth RX 17:18
Bill RX 17:43
Ryan RX 18:01
Lori RX 18:35
Celeste RX 19:38
Anne RX 19:48
Jacob RX 21:38
Betty 65 22:43
Brantley RX 23:24
Dan RX 25:49
Mandy 35 16:30
Melissa 45/ ?? 16:45
Katy 35 17:00
Jay 45 17:39
Hannah 35 17:42
KRev 35 18:24
Corey 65 19:00
Ewell 45 19:13
Joshua 45/r+r 19:15
Marcos 65/row 19:16
Alyse 45/row 20:13
Bryce 35/r+r 20:18
Stephen 65 20:37
Phil 45 21:25
Geer 45 23:15
Blake 45/run 23:20
Lane 45/? 24:37
Richard F 45/? 25:49
Betsy 35 26:18
Robin 45/r+r 26:40
Dara √
Joe w/u
Fitness
A. The Bear Complex
3 reps x 5 sets
Start light and move up
B. 15 EMOM
1st- 8 Front Squats 45% 1 RM or 135/85
2nd- 10 Burpees
3rd- 12 Toes To Bar
Fitness
Gritter
Ashlyn 25/25
Becca 85/85
Becca 20/20
Betsy 70/45
Blake 105/95
Brantley 165/135
Bryce 70/55
Bryan 95/90
Buddy 95/95
Cameron 45/45
Celeste 75/65
Chad 95/95
Chrissy 25/20
Clayton 165/135
Colt 175/135
Dara 35/x
David 135/115
Delta 45/45
Faulkner 155/135
Garret 115/95
Haley 70/65
Jon 50/26
Josh 95/95
Joshua 105/95
KRev 65/55
Kathy 70/65
Katie 55/65
Kelly OH 75/75
Laura 70/55
Lori /85
Mandy 70/50
Marcos 135/115
Miranda 75/75
Richard F 65/65
Ryan 155/135
Scott 105/95
Seth 105/95
Stephen 115/95
Fitness
7 rds Not for Time
350m Row
12 Close Grip Bench Press 135/95 (Go light enough to at least get 6 and 6)
6 Kettlebell Swings Russian
4 Goblet Squats
Fitness
A. GO HEAVY
50 DB Snatch (5 per arm)55/30
30 DB Push Press (5 per arm)
20 Pullups
***2 Burpees EMOM***
B. CORE WORK 4 rds of
20 Flutterkicks (2ct)
10 Toes To Bar
:20 sec Plank
Fitness
Gritter
Hal 55rx/4:37
Scott 40rx/5:28
Haley 25/5:55
Kelly OH 25rx/6:31
Katy 20/6:40
Garret 45rx/6:49
Bryan 35rx/6:51
Colt 55rx/6:54
David 50rx/7:15
Joshua 35/7:26
Mandy 25/7:30
Misty 10/7:32
Chad 45rx/7:35
Bryce 25/7:44
Anne 30rx/7:46
Celeste 30rx/7:48
Josh 40/7:49
Melissa 20/7:51
Sydney 15/7:55
Ryan 55rx/7:57
Richard F 20/8:22
Ava 15/8:27
Jacob 55rx/8:28
Jeff 55/8:43
Blake 40/8:51
Don 40rx/8:53
Miranda L 55/8:56
John L 30/8:57
Marcos 50rx/8:57
Betsy 25/9:37
Robin 30/9:43
Kristi 20/9:50
Richard M 25/9:50
Comp
Gritter
Todd
Mike
Carole
Lori
Steven
Van
Hal
Fitness
A. 1 Rep Max Back Rack Jerk
B. FOR Time
1500m Row BUY IN
then
5 rounds of
5 Deadlifts 150%BW/125%BW/100%BW/75%BW
10 Bar Pushups/HSPU 25# Plate
Gritter A./B.
Alix 125/215#15:27
Alyse 95/Work
Anne 85/165#15:54
Brantley — /305#10:59
Bryan 135/185#12:19
Buddy — /245#14:45
Celeste 65/125#12:24
Colt 205/280#10:01
Dara —/65#?
Geer 85/125#12:05
Haley — /16:27
Hannah — /17:12
Jacob 125/295#16:37
Jeff 185/225#12:25
Jon — /85#10:00
Josh 155/205#12:31
Katy 65/125#13:10
Kelly OH 115/115#11:15
Mandy 85/125#12:00
Melissa 95/135#13:10
Miranda L 125/215#13:21
Misty 80/105#11:46
Robin 125/205#19:25
Ryan 225/275#10:39
Scott 135/205#10:42
Seth 135/220#12:23
Tari 55/85#13:35
Fitness
A. For Time
5-10-15-20-25
Kettle Bell Swings (Heavy Russian)
Jumping Lunges (2ct)
Abmat Situps/GHD
10 Double Unders/30 Singles…Try and go UNBROKEN for the ten
Rest :30 after each round
Competition
A. Finish Up Monday
B. Do Fitness WOD with 70/53
GHDs and UNBROKEN DU ONLY!!!
Fitness
Gritter
Bryan 44 11:10
Garret 53/du 11:56
Scott 53/du 12:12
Van RX 12:25
Laura RX 12:27
Steven RX 12:31
Marcos 53/du 13:27
Jay 53-44 13:37
Lane 53 13:43
Celeste 44/du 13:44
Kathy 44 13:49
Lori RX 14:06
Anne 53/du 14:11
Melissa 44 14:11
Chad 44 14:35
Josh Y 44 14:44
Miranda L 35 14:46
Ewell 44 14:52
Colt 70/du 14:58
Erin 26 15:03
Misty 26 15:10
Bryce 35 15:29
Dara 26 15:30
Brantley 53 15:35
Burton 35/du 15:45
Blake 53 15:48
Ava 26 16:02
Joshua 44 16:04
Seth 53/du 16:20
Jacob 53/du 16:29
Kristi 26 16:43
Richard 26 16:57
Don 53 17:20
Richard 26 21:06
Alyse RX 22:12
Fitness
A. Strict Press 8 rep Max
B. 15 EMOM
1st 5 Power Cleans
2nd 4 Thrusters
3rd 3 Power Snatches
***2 Bar Over Burpee after each Barbell movement***
On the Last round of each DOUBLE the Barbell REPS
Competition
A. 3 Pos Snatch, Power Snatch.Hang PS.HSquat Snatch
Work to Heavy
B. 3-6-9-12
Power Clean 135/95#
Burpee to 45# Plate
C. 5 rds of
200m Run
3 Muscle Ups + Extra ring Dip/9 Chest to Bar+9 Ring Dips
D. 1 REP MAX Squat Clean to Squat Jerk
Gritter A. / B.
Alix 70/√
Alyse 70/√
Anne 55/65
Betsy 55/√
Blake 85/75
Bryan 65/√
Bryce 55/√
Buddy 115/95
Clayton 135/√
Colt 145/115
Corey 115/95
Dara 25/35
Ewell 85/75
Faulkner 135/95
Geer 65/√
Jacob 135/135
Jeff 105/95
Joshua 85/√
Josh 75/√
Kathy 55/√
Kelly OH 65/√
Kevin 75/√
Lane 85/75
Mandy 50/√
Marcos 110/95
Melissa 55/√
Miranda L 65/√
Richard F 65/√
Seth 95/√
Fitness
A. 18 min AMRAP
12 Box Jumps/step ups
6 Hang Power Cleans 95/65
4 Thrusters
10 Lateral Bar Hops
Competition
A. CHIPPER 12 min CAP
50 Thrusters 115/75
40 T2B
30 Overhead WB Lunge Steps 20/14
20 Burpees
rest 15 mins
B. Triplet 8 min Cap
50 Wallballs (TO FULL DEPTH)
30 Snatches 95/65
Max Pullups in remaining Time
Fitness
Gritter
Kelly OH 65/12+5
Steven G 95/11+16
Scott 95/10+12
Seth 95/10+5
Melissa 65/9+16
Corey 95/9+6
Jacob 95/9+5
Jeff 95/8+5
Melody 65/7+12
Robin 65/7+5
Celeste 55/11+18
Ewell 75/11
Hannah 55/10+12
Chad 75/10+12
Bryan 75/10+12
Mandy 45/10+10
Laura 55/10+3
Stephen 75/9
Misty 55/9+19
Sydney 55/8+18
Phil 65/8+8
Blake 75/8+5
Joshua 75/8
Richard 65/8
Betsy 55/7+14
Ava 45/7
Comp
Gritter
Carole
Anne
Alyse
Mike K
Colt
Lori
Todd
Fitness
1000m Row Buy in
then
5 Rounds of
20 KB Swings Russian
5 Goblet Squats
20 Mountain Climbers (1ct you are welcome)
5 Strict Pullups (10 for Bands)
Competiton
A. Finish up Monday and Tuesday
Fitness
Gritter
Van 70/14:38
Colt 70/15:22
Bill 70/16:46
Jacob 70/19:11
Dirty 53/12:05
David 53/13:31
Garret 53/13:50
Jay 53/15:52
Marcos 53/15:57
Blake 53/16:14
Chad 53/17:24
Lane 53/18:24
Jeff 53/18:27
Stephen 53/18:50
Lori 53/18:56
Anne 53/20:21
Kelly OH 44/16:06
Kathy 44/18:39
Hannah 44/19:27
Melissa 35/16:17
Celeste 35/16:19
Laura 35/17:42
Phil 35/17:50
Betsy 35/20:57
Ava 26/21:30
Dara 26/20:00
Fitness
14-12-10-8-6-4-2 Close Grip Bench Press
20 Double Unders/60 Singles
10 DB Bent over Fly
**Start light on bench and get a heavy 2**
Competition
A. Finish Up Monday
B. Max Bar MU Amrap x 5 sets
C. 18 Min Amrap of
12 Box Jumps 24/20
9 Power Cleans 135/95
7 Push Press
Fitness
Gritter
Alyse 100
Anne 100
Blake 165
Bryan 115
Chad 175
Colt 255
Dara 25
Ewell 115
Haley 70
Jacob 255
Jeff 215
Lane 165
Laura 75
Marcos 200
Melissa 85
Melody 75
Misty 75
Robin 85
Ryan 225
Seth 165
MONDAY
Ava 55-9:25/35:17
Betsy 85-13:11/39:39
Bre 75-6:52/25:16
Corey 95-6:52/25:12
Garret 95-7:20/26:47
Hal 145-6:52/18:42
Jay 85-7:12/25:12
Jenny 55-8:51/27:27 row
Kelly OH 6:57/23:01
Kristi 65-10:57/34:12
Nicole 65-8:13/27:38 row
Shannon 55-8:52/26:58
Stephen 95-10:15/34:08
Steven B 7:10/22:43
Comp
Gritter
Brantley
Carole
Mike K
Todd
Lori
Clayton
Van
Steven
