The One and ONLY Island Box!
Fitness
A. 4 min ON/3 min Rest for MAX EFFORT
Wallballs
Burpee to Plate Touch
Rowing for Calories
B. Choose Strength or Core
Strength, 5 x 5 Backsquats get Heavy
Core 4 rounds of
25 Bicycles
30 sec Plank
Competition
A. Build to Max Power Snatch
B. Overhead Squats (From Floor) 6 – 10 Resp x 3 sets @ 50% 1 RM
C. “Diane” 21-15-9
Deadlifts 225/155
HSPU (1 Abmat Kipping/1 abmat W 25# for Strict)
Fitness
Gritter A. / B. / C.
Betsy 40/17/47
Blake 50/35/55
Brantley 68/44/84
Bre 71/59/51
Bryan 55/51/69
Bob 32/31/35
Colt 85/51/91
Corey 50/37/62
Dara 60/34/42
Don 55/41/56
Garrett 72/32/57
Geer 75/41/52
Haley 65/36/53
Hannah 64/36/44
Jacob 50/45/76
Jake Ø/ Ø/100
Jason 70/42/68
Jeff 48/38/73
Jenny 77/41/51
Josh 80/32/56
Kathy 77/46/63
Kelly OH 83/52/59
K-Rev 62/42/49
Kristi 64/32/51
Phil 70/27/49
Richard 40/25/46
Scott 66/66/72
Seth 67/45/74
Shannon 70/43/57
Steve S. 53/45/57
Sydney 55/34/54
Comp
Gritter
Clayton
Carole
Todd
Lori
Mike
Charlie
Steven
Van
Fitness
A. Strict Press 8-12 reps x 4 sets
Start light and work up
B. 10,9,8,7,6,5,4,3,2,1
Kettle Bell Swings Russian 70/53/44
Box Jump overs 24/20
Pushups
10 Flutterkicks (2ct EVERY RD)
Competition
A. Chest to Bar AMRAP
As many unbroken x 5 sets 3 min rest
B. 10,9,8,7,6,5,4,3,2,1
Wall Balls 20 to 12’/14 to 10′
Box Jump over 24/20
C. 12 AMRAP
30 Double Unders
15 Power Clean 95/65
Fitness
Gritter
Jake 115 70/7:57
Butler 105 70/8:31
Kelly OH 65 44/8:41
Marcos 95 70/8:43
Scott 85 70/9:02
Bryan 70 53/9:22
Haley 50 35/9:27
Seth 85 70/9:28
Colt 135 70/9:38
Ace 30 18/9:47
Patrick 95 44/9:53
Melissa 60 44/9:58
Ewell 85 53/10:02
Laura 55 44/10:02
Alix 65 44/10:07
Suzycidal 30 26/10:21
Mercedes 30 18/10:21
Bill 95 70/10:23
Chrissy 30 18/10:25
Kelly R 35 35/10:41
Miranda 65 35/10:50
Alix 70 44/11:03
Hannah 50 26/11:15
Kat 65 53/11:18
Jeff 115 70/11:25
Sydney 25 26/12:20
Dara 35 26/13:05
Geer 65 35/13:24
Jason 95 53/13:40
Rachel 35 26/13:42
Josh 85 44/14:24
Don 95 70-53/14:45
Buddy 115 53/16:18*50#S2OH sub for BJO
Jacob 125 70/16:30
Joe 95 44/18:00
Bob 30 26/10-5’s *1st WOD
Leslie 15 15/5-5’s(7:20)*1st WOD
Comp
Gritter
Clayton
Van
Steven
Mike K
Carole
Lori
Hal
Fitness
A. Chipper
20 Burpees to COMPLETE VERTICAL JUMP CLAP
30 KettleBell Swings American 70/53/44/35
40 Wall Balls 20/14
50 Double Unders/ 200 Singles 😉
***REST EXACTLY 5 Mins***
B. 5 Rounds of
7 KB Goblet Swuats
10 DU/40 Singles
***Rest as Needed***
C. 500m Row Sprint
Take AS MANY ATTEMPTS as you want to get FAST!!!
Competition
A. 10 EMOM of
6 Ring Dips
6 Toes To Bar
B. Behind the Neck Split Jerks 1.1 @ 50% 1rm
Focus on SPEED and the Split Catch and solid bottom position
C. FOR TIME
20 Burpees to 6″ touch
30 KB 70/53
40 Wall Balls
50 Double Unders
***Goal is Sub 5 mins on this***
Fitness
Gritter A. / B. / C.
Alix 44 9:56/5:24/2:14.7
Alyse 44 6:55/3:39/2:01.2
Bell 53 6:15/2:23/1:37.0
Blake 53 10:43/5:05/1:53.7
Bryan 53 10:40/3:49/1:43.5
Burton 53 10:31/4:51/1:54.8
Colleen 26 √ / √ /2:10.5
Colt 70 7:38/3:52/1:37.0
Dara 15 √ / √ / √
Don 53 10:53/5:30/1:58.8
Emmy 26 9:33/4:16/2:21.0
Ewell 44 √ /4:35/1:59.1
Haley 26/35 7:06/4:02/2:10.2
Kathy 35 7:11/3:36/1:57.0
Katy 26 8:33/4:25/2:30.2
Kelly OH 44 5:47/2:50/1:55.2
Kristi 26 10:35/5:55/2:10.8
Jacob 53 9:36/5:02/1:47.9
Melissa 35 10:19/5:43/2:13.2
Miranda 26 8:10/3:23/2:03.3
Nick 35 10:03/3:55/2:12.2
Phil 35 7:56/5:10/2:13.7
Rachel 26 9:32/5:09/2:25.7
Whitt 70 6:32/3:26/1:47.6
Comp
Gritter
Carole
Steven
Mike K
Lori
Hal
2015 is HERE! A Brand New Year to Live Life, Make Memories, Start something NEW or Continue something Great!
Thank You everyone who came to celebrate my birthday.
TODD’s WOD
6 Rounds of
3 x 3 Touch and Go Power Cleans 185/125, 155/105
3 Split Jerks
3 Muscle Ups/3 Bar MU/6 CTB Pullups
41 Double Unders/125 Singles
410 m Run
***The Power Cleans are TNG ONLY and are done in 3 sets of 3 reps each round, the split jerks are done at the end of the 3rd set***
Gritter
Steven 135/28:06
Hal 155/31:26
Todd 185/32:08
Mike K 185/32:30
Scott 135/33:40
Josh 115/41:08
Lori 105/41:51
Geer 75/44:43
Alyse 105/50:11
Bryan 115/51:02
Betsy 75/52:39
Richard 65/53:29
Phil 65/54:12
Dara 35/5rds
Jeff 155/4rds