The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. For time
500m Row
15 Goblets Squats 50/35
400m Run
30 DB Snatch Alt every 5rep
500m Row
15 Goblet Squats
400m Run
B. Snatch and Overhead Squat Skill work
Fitness
A. Work to a Heavy 2 RM Strict Press
2 sets of 8, 2 sets of 6, 2 sets of 4, Heavy 2RM
B. 10-1 Plate Forward Air Squats 25/15
3 Burpee to Plate touch after each set
Hold Plate at hang level, as you Squat bring plate out in front and slightly above eye level…WOWZAS!!!
Today is my 7 year Anniversary with CrossFit. There is so much to say, but WOW what a ride. Thank you all who Started with me, Joined me, Stuck with Grit as well as Quit Grit. I have learned alot about myself as well as other people.
For all of you that come Today, The number 7 will be nasty, ENJOY THE RIDE!!!
Fitness
“Bulger”
10 rounds
150m run
7 c2b pullups
7 front squats
7 hspu
Rx:135/95
E: 155/105 &deficit 45#/25#
Comp does Front Squats Prior
5@55 5@65 5@75 3@85 1@95%
Fitness
1) Clean and Jerks
5@50 and 55%
3 @60 and 65%
2 @ 70%
2) Row intervals for time
10/8 Calories with 30 sec rest x 5
3) “Grace”
30 Clean and Jerks for Time
135/95
Comp
Do 1), 2), and 3) then
4) Power Snatch + Hang Power Snatch
5 @ 50 and 55
4 @ 60 and 65
3 @ 70
Fitness
A. Back Squats w/ 1 sec pause
8@35 5@45 5@55 5@65 5@70 5@75
B. 9 mins to complete
5 min MAX row for calories
30 sec on/30 sec off
immediately into
4 min max reps
Hang Power Cleans 135/95
***2 Bar Over Burpees after each drop of the bar*** These reps DO NOT COUNT! hehehehe
Fitness
A. Deadlifts
8-40%, 5@55/65/75, 3@80/85/90
B. 3EMOM
10 Burpees
15 Wallballs
Fitness
“Waterfall” Forging the Warrior
100 DU/300 singles
50 HSPU/50 HR Pushups
40 Toes 2 Bar
30 Shoulder to Overhead 155/105, 135/95
30 Front Rack Lunge Steps
***Every 3 mins on the 3 min do 3 MU/3CTB/5Pullups***
