The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1 “Unbroken”
50 Double Unders/150 Singles
15 Power Cleans 145/100
35 DU/100 Singles
12 Power Cleans
20 DU/50 Singles
RX+ Double Unders MUST be unbroken every time
WOD 2A “Echo”
21 Power Snatches 115/75
15 Toes To Bar
9 HSPU/Push Press
rest exactly 1 min then
WOD 2B
REPEAT 2A
Fitness
A. Curtis Runs the Box
800m Run Buy In
21-15-9
Curtis P’s (Clean, Lunge RT, Lunge LT, Press) 75/55
Box Jumps 24/20
800m Cash Out
B. Core 4 rds of
15 Stick Situps (abmat situp with pvc in snatch grip)
20 secs front plank
Competition
A. Use 95/65 and 30/24
B. Regional WOD 7
15 Muscle Ups/Bar MU/CTB Pullups (Pick hardest element)
Squat Clean Ladder(Pick a Hard Ladder)
I. 205/225/245/255/265
II. 175/185/195/205/215
III. 135/145/155/165/175
IV. 105/115/125/135/145
V. 75/85/95/105/115
Fitness
“Air Force WOD”
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats
Perform 4 Burpees at the START of every min until work load is finished. 20 min Time Cap
Competition
A. Front Squat 3 reps x 3 sets 33×1 @ 50% 1 RM
B. Overhead Squats 3 reps x 3 sets 33×1 @ 50% 1RM
C. “Air Force WOD”
Fitness
A. 1000m Row
150m Smooth-50m Hard x 5 rds
B. 40-30-20-10
Slamballs 40/30
Abmat Situps
Flutterkicks (2ct Ball Pressed)
200m ROW SPRINT (inbetween sets only)
Fitness
10 rds for time of
6 Deadlift
4 Power Cleans
2 Thrusters
115/75, 95/65, 75/55…Pick a Challenging weight
Run 200m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark
Competition
“Don’t Do This WOD” aka “Lewterville”
10 rds for time of
3 Deadlifts
3 Power Cleans
3 Thrusters
Run 400m @ 2:00/6:00/10:00/14:00 and every other 4:00 mark.
Other Weights are posted at the BOX
Fitness/Comp
A. 4 x 250m Row. Build to the Fastest time Possible
B. 30-20-10-5 Kettlebell Swings 53/35 American
10 Toes to Bar
5 Goblet Squats
C. Last Chance Fastest 250m Row!!!
Fitness/Comp
A. 1 rm Snatch (Power or Squat)
B. 1 rm Clean (Power or Squat)
Start with a Barbell, add 10/5 per lift and continue up until you fail twice at the Snatch, Then continue up with the Clean until you fail twice.
C. 25-20-15-10-5
Abmat Situps/GHD
Ring Rows (RX is Feet on 12″ Box and Parallel to floor, Scale appropriately for skill)
Fitness/Comp
“Jackie” or “Double Jackie”
1 or 2 rounds of
1000m Row
50 Thrusters 45/35 (65/45 Comp)
30 Pullups (Chest to Bar Comp)
Fitness/Comp
A. 12 AMRAP of
10 Back Squats 135/95
200m Run
Rest Exactly 2 min then
B. 1 min MAX Pullups
then
C. 1 min MAX Burpees
Gritter
Andy 7+2/37/17
Betsy 3+4/16/8
Bekah 5+10/13/14
Blake 5+10/18/13
Brantley 5/13/15
Bryan 5+10/11/11
Burton 5/8/13
Chad 5+30/24/12
Clayton 5+9/15/18
Colt 5+7/12/14
Erin 4+3/16/11
Haley 5+10/10/15
Jacob 5+10/25/17
Jay 7/18/16
Jim 6/15/14
Josh 5+9/14/13
Melissa 5/12/13
Nate 5+10/31/17
Phil 4+3/30/10
Richard 4+7/17/9
Robin 6+10/14/15
Ryan 6+4/20/15
Scott 5+10/32/20
Stephen 5/17/11
Steve 5+10/20/11
Tyler 7+1/17/11
Fitness/Comp
20 AMRAP
10 Deadlifts 225/155
6 Bar Facing Burpees
20 Double Unders/50 Singles
200m Run
Competition…Deadlifts are TNG, Burpees are 2 foot Jump ONLY, and Double Unders you must Unbroken or 2 sets of 10.
Gritter
Steven 225/7+4
Ryan 225/6+8
Van 225/6
Jacob 225/5+36
Kevin 225/5+14
Brantley 245/5+12
Scott 185/7+10
Lori 125/6+14
Marcos 185/6+12
Tate 185s/6
Seth 195/5+36
Buddy 185s/5+10
Geer 125s/4+12
Carole 125/5+6
Anne 125/5+4
Steven K 185/4
Mandy 95s/7+13
Bryan 135s/6+66
Kinzer 95s/6+66
Katy 105s/6+66
Nicole 105s/6+66
Celeste 95/6+16
Ewell 115/6+16
Misty 105s/6+12
Kristi 85s/6+11
Blake 135s/6+2
Greyson 95s/5+66
KRev 95s/5+66
Robin 95s/5+66
Miranda 85s/5+5
Richard F 115s/5
Shelia 45s/5
Stephen 165s/5
Kelly OH 65/4+36
Bobby 115s/4+10
Richard M 95s/4@23:50
Joshua 75s/3
